Forearm Plank with Banded Alternating Knee Tucks
Forearm plank with banded alternating knee tucks that increases core and hip-flexor demand.
Core & AbsIntermediateStrengthFlexion
At a glance
| Muscles worked | Primary: abs & hip flexors. Secondary: core, shoulders, glutes |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Flexion |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~26 kcal |
How to do it
- Set up in a forearm plank with a band around the feet or thighs.
- Alternate tucking one knee toward the chest against the band resistance.
- Keep the hips level and core braced.
- Extend the leg back with control.
- Complete 4 sets of 10-12 reps per side.
Equipment
- Resistance Band
Coaching tips
Benefits
Forearm plank with banded alternating knee tucks that increases core and hip-flexor demand.
Common mistakes
Avoid letting the hips sag or pike excessively.
Make it harder
Increase band tension or slow the tempo.
Make it easier
Remove the band or perform without alternating.
Breathing
Exhale as you tuck, inhale as you extend.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 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.