Exercise guide
Plank Power Tuck
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic compound movement builds explosive core power and shoulder stability by combining a high plank with a rapid lower-body tuck. It effectively targets the rectus abdominis and obliques while demanding significant isometric strength from the deltoids and quadriceps.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Begin in a high plank position with your hands stacked directly under your shoulders.
- Set your feet hip-width apart and engage your glutes to establish a straight line from head to heels.
- Press firmly through your palms to protract your shoulder blades slightly and create a stable base.
How to do it
- Exhale sharply and jump both feet forward toward your hands, bringing your knees deep toward your chest.
- Inhale as you explosively jump your feet back to the starting high plank position.
- Maintain a controlled, rapid tempo, ensuring your hips do not sag below parallel when returning to the plank.
Form checklist
- Keep your weight shifted forward over your wrists throughout the entire movement.
- Land softly on the balls of your feet to minimize joint impact and maintain control.
- Avoid 'piking' your hips excessively high during the jump back phase.
- Keep your neck neutral by looking at a spot roughly 6 inches in front of your hands.
Pro tips
- Focus on 'crunching' your ribs toward your pelvis as you tuck to maximize lower abdominal recruitment.
- Maintain constant tension in your quadriceps to keep your legs rigid and powerful during the transition back to the plank position.
Make it harder
- Add a push-up between every tuck to increase the demand on the chest and triceps.
- Perform a 'Double Power Tuck' by jumping the feet in, jumping them back out, and immediately jumping them in again before pausing.
Frequently asked
- What muscles does the plank power tuck work?
- The plank power tuck primarily targets the abs, deltoids, and obliques, and also works the erector spinae, glutes, and serratus anterior as secondary muscles.
- What equipment do you need for the plank power tuck?
- The plank power tuck requires no equipment — just your body weight.
- Is the plank power tuck good for beginners?
- The plank power tuck is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.