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Alternating Rotating Knee Tuck From Plank w/ Leg St

Strengthens the core, improving trunk stability and control during other movements.

Core & AbsIntermediateStrengthIsometric

At a glance

Muscles workedPrimary: core. Secondary: abs
Muscle groupCore & Abs
DifficultyIntermediate
TypeStrength · Isometric
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — Get into the starting position for Alternating Rotating Knee Tuck From Plank w/ Leg St.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Coaching tips

Benefits

Strengthens the core, improving trunk stability and control during other movements.

Common mistakes

Holding the breath or letting the hips sag out of a straight line.

Make it harder

Add a pause at the hardest point, slow the tempo, or add light resistance (band or dumbbells).

Make it easier

Reduce the range of motion or reps until the movement feels controlled.

Breathing

Exhale on exertion, inhale on release.

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More core & abs exercises

Seated Knee Tuck with Back Resistance

Intermediate · 3 sets × 10-15 reps

Ab Crunch Rope Pulley Tricep Extension Easier

Beginner · 4 sets × 12-15 reps

Double Bench Knee Tuck with Extension

Intermediate · 3 sets × 10-15 reps

Side Bends Stretch

Beginner · 2 sets × 20s

Incline Plank Ab Tucks

Intermediate · 3 sets × 10-12 reps

Side Plank Clamshell with Dumbbell

Intermediate · 5 sets × 12-15 each side

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.