Alternating Rotating Knee Tuck
Increases challenge to core and shoulder stability
BackBeginnerStrengthTwist
At a glance
| Muscles worked | Primary: erector spinae, abs, deltoids. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Twist |
| Sets & reps | 3 sets × 30-60s |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Start in a plank position with arms crosseds.
- Step 2: Engage core and keep body straight from head to heels.
- Step 3: Twist your body, tuck your knee, and touch your knee.
- Step 4: Squeeze glutes and lower back muscles.
- Step 5: Keep shoulders down and away from ears.
- Step 6: Breathe naturally and avoid holding breath.
Equipment
- bench or couch optional
Coaching tips
Benefits
Increases challenge to core and shoulder stability
Common mistakes
laying body on platform
Make it harder
move faster with control
Make it easier
go slower
Breathing
Exhale on engagement, inhale on relaxation
Build a workout with this exercise
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Beginner · 3 sets × 12 repsGeneral 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.