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

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.

Fasten an ankle strap to a low cable, face away from the stack, and build a high plank with the strapped leg extended.
Place the hands below the shoulders, brace the abdomen, and keep the hips level against the cable pull.
Draw the strapped knee toward the chest without rounding the shoulders, hiking the hip, or letting the cable rotate the pelvis.
Pause briefly while the shoulders remain above the hands.
Extend the leg slowly against the cable, complete the set, and change sides.

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

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

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

Extend the working leg slowly so the cable does not pull the pelvis out of the plank.

Hips piking: Keep the shoulders over the hands and draw the knees forward without lifting the pelvis high.
Shoulders drifting behind the hands: Press the floor away and maintain the original upper-body position.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Static high plank: Hold the shoulder and pelvis position before adding knee movement.

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.

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

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	Stop while 1–3 good-form reps are still possible

Use Cable Single Knee Tuck Plank after Barbell Back Squats or Seated Dumbbell Shoulder Press rather than before those main lifts.
Pair it with Dead Bug or Cable Pallof Press for a balanced core block.

Scale the movement