Cable Single Knee Tuck Plank

Cable Single Knee Tuck Plank trains the trunk to resist unwanted extension or rotation while the body maintains a specific support position.

Primary muscle

Abs

Primary musclesRectus abdominis, Transverse abdominis, Iliopsoas

Secondary musclesObliques, Deltoids, Triceps brachii, Quadriceps

Equipment

Strength Machine

← Back to exercise database

Set up for Cable Single Knee Tuck Plank

Prepare the strength machine

Adjust the seat, back pad, and movement arm so the machine pivot aligns with the joint being trained.
Insert the weight pin fully and test the start/stop mechanism with a light load.

Position yourself for Cable Single Knee Tuck Plank

Establish the named start position for Cable Single Knee Tuck Plank, secure the strength machine, and rehearse the complete pain-free range before adding effort.
Confirm a stable high plank before moving the knees; the shoulders should remain above the hands throughout the repetition.

Choose and verify the starting level

Use a conservative load for the first set of Cable Single Knee Tuck Plank. You should be able to pause at the hardest position without changing the intended joint path.
Perform one slow rehearsal repetition and change the setup if the equipment shifts, the range causes pain, or the target position cannot be maintained.

How to perform Cable Single Knee Tuck Plank

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

For Cable Single Knee Tuck Plank, place the hands below the shoulders and secure the feet in the straps or on the floor, then form one line from the head through the hips to the heels.
Brace the trunk and press the floor away so the shoulder blades remain supported against the ribs.
Draw the named knee or both knees toward the chest without allowing the hips to sag, pike, or rotate.
Pause only as long as the shoulders remain above the hands and the lower back stays controlled.
Extend the leg or legs slowly to the plank position before repeating. Repeat without changing the established position.

Common Cable Single Knee Tuck Plank mistakes

These are the form changes most likely to move work away from the target muscles or make the repetition harder to control.

Hips piking

Keep the shoulders over the hands and draw the knees forward without lifting the pelvis high.

Lower back sagging

Brace before extending the legs and shorten the range if the pelvis drops.

Shoulders drifting behind the hands

Press the floor away and maintain the original upper-body position.

Rushing the straps

Control the return so the feet or TRX straps do not swing between repetitions.

When to modify or choose another exercise

Reduce the resistance, range, lever length, or balance demand if Cable Single Knee Tuck Plank cannot be completed without compensation.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Shorten the hold, range, or lever if the lower back or neck takes over; choose a different core pattern if symptoms continue.

Programming guide

How to use Cable Single Knee Tuck Plank in a training program

Place Cable Single Knee Tuck Plank where its skill and fatigue demands best support the session goal, after the athlete has completed a relevant warm-up.

Where it fits in a session

Place Cable Single Knee Tuck Plank after the main compound lifts, in a focused core block, or beside an exercise that does not require a fresh trunk.

How often to use it

Use two to four times per week while accounting for trunk work already supplied by squats, hinges, carries, and overhead lifting.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Control / technique	2–3	5–8 reps	45–75 sec	Stop well before position changes
Strength / endurance	2–4	8–15 reps	60–90 sec	Finish with 1–3 technically clean reps in reserve

How to progress it

Increase the controlled range, lever length, or hold duration before adding load. End every set when rib, pelvis, or lower-back position changes.

Pairing and sequencing

Pair with upper-body accessory work when neither movement depends on an exhausted trunk.
Avoid fatiguing the core immediately before heavy squats, hinges, carries, or overhead work.

Coach's notes

Begin with 2–3 sets of 8–12 controlled repetitions and keep several technically sound repetitions in reserve.
Rest long enough to reproduce the intended range and posture on the next set.
Progress one variable at a time and record repetitions, resistance, range, and coaching notes.

Scale the movement