Single-Arm Knee Tuck Plank
Challenges unilateral stability and core control
BackAdvancedStrengthIsometric
At a glance
| Muscles worked | Primary: erector spinae, glutes, deltoids. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 30-60s per arm |
| Estimated calories burned | ~50 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start in a plank position with one arm on ground.
- Step 2: Engage core and keep body straight from head to heels.
- Step 3: Tuck knees towards chest and hold.
- 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.
- Step 7: Switch arms and repeat.
Coaching tips
Benefits
Challenges unilateral stability and core control
Common mistakes
Letting body sag or rotate
Make it harder
Increase hold time or switch arms
Make it easier
Use support or reduce hold time
Breathing
Exhale on engagement, inhale on relaxation
Build a workout with this exercise
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