Dumbbell Knee Tuck Plank
Strengthens the core, improving trunk stability and control during other movements.
Core & AbsIntermediateStrengthIsometric
At a glance
| Muscles worked | Primary: core. Secondary: abs |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Step 1: Setup — Get into the starting position for Dumbbell Knee Tuck Plank.
- Step 2: Initiation — Engage your core and begin the movement with control.
- Step 3: Main movement — Complete the movement through its full range of motion.
- Step 4: End position — Reach the top/end of the movement with control.
- Step 5: Return — Slowly return to the starting position.
- Step 6: Breathing reminder — Exhale on exertion, inhale on return.
- Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.
Equipment
- Dumbbells
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
Increase the dumbbell weight, or add a brief pause at the hardest point of the movement.
Make it easier
Use a lighter dumbbell or reduce the range of motion until form is solid.
Breathing
Exhale on exertion, inhale on release.
Build a workout with this exercise
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Try it free in BmarchaiMore core & abs exercises
Plank
Beginner · 3 sets × 20-60 secondsButterfly Sit Up
Intermediate · 3 sets × 12-15 repsStraight Arm Hip Tuck with 2 Benches
Intermediate · 3 sets × 10-12 repsSingle Leg Side Plank Leg Lift
Advanced · 3 sets × 8-12 each sideStanding Bodyweight Side Crunch with Lat Stretch
Beginner · 3 sets × 10-12 each sideVacuuming with Knees Up on Flat Bench
Intermediate · 4 sets × 20-40 secondsGeneral 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.