ex_JJLXOF

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Waist · Body Weight

Plank Knee Tucks

intermediatestrengthMale & female model

Plank Knee Tucks is an intermediate isolation strength exercise that works the abs (waist), with the shoulders, hip flexors and quadriceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Static
Sets × reps: 2-3 × 30-60 sec hold
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Obliques

Secondary muscles

Shoulders · Deltoids
Hip Flexors · Iliopsoas
Quadriceps · Rectus Femoris

How to do Plank Knee Tucks

Begin in a plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Quickly jump both knees towards your chest, landing with both feet flat on the floor beneath you.
Immediately jump your feet back to the starting plank position.
Continue jumping your feet in and out for the desired number of repetitions.

Form tips

Use controlled, explosive movements to quickly bring your knees to your chest and return to plank position.
Ensure your shoulders remain directly over your wrists to maintain alignment and reduce strain on your shoulders.
Keep your hips level throughout the movement to maintain proper form and avoid sagging or raising your hips.

Plank Knee Tucks alternatives

Dumbbell Side Plank With Rear Fly

Abs · intermediate

Dumbbell Plank Pullthrough

Abs · intermediate

Ab Wheel Plank

Abs · intermediate

Dumbbell Hand Side Plank

Abs · intermediate

More abs exercises

Plank Cross Knee Drive

Bench Knee Tucks

Plank on Elbows

Side Plank

Spider Plank

Plank Jack

Hanging Knee Raises

Plank Reach Through

Plank Knee Tucks FAQ

What muscles does Plank Knee Tucks work?

Plank Knee Tucks mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders, hip flexors and quadriceps work as secondary muscles.

What equipment do you need for Plank Knee Tucks?

None. Plank Knee Tucks is a body weight exercise, so you can do it at home or anywhere with enough space.

How many sets and reps of Plank Knee Tucks should I do?

Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Plank Knee Tucks good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Plank Knee Tucks burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Plank Knee Tucks?

Other exercises for the abs include Dumbbell Side Plank With Rear Fly, Dumbbell Plank Pullthrough, Ab Wheel Plank and Dumbbell Hand Side Plank.

For developers

Use Plank Knee Tucks in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_JJLXOF" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_JJLXOF",
  "name": "Plank Knee Tucks",
  "model": "male",
  "counterpartId": "ex_QYNTZL",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_JJLXOF/mp4-720.mp4?…",
    "poster": "https://…/ex_JJLXOF/poster.jpg?…"
  }
}