Ab Tucks on Slide Board
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Core
Stability
Bodyweight
Mobility and Control
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Slide Board, Gliding Disc, or Towel on Hard Surface
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Intermediate
Overview
The Ab Tuck on Slide Board is a dynamic anterior core exercise that challenges spinal stability and coordination. Performed in a high plank with the feet on a slide board, the movement involves controlled flexion of the hips to draw the knees toward the chest while maintaining a stable upper body.
Muscles Worked
PRIMARY:
Rectus abdominis
Transverse abdominis
SECONDARY:
Hip flexors
Obliques
Serratus anterior
Shoulders (isometric stabilization)
STEP-BY-STEP INSTRUCTIONS
Begin in a high plank position with both feet placed on the slide board or gliders and hands planted firmly on a stable surface.
Ensure your wrists are stacked directly under your shoulders and your body forms a straight line from head to heels.
Engage your core and keep your hips level.
Slowly slide both feet forward, tucking your knees toward your chest.
Maintain upper body stability-do not round the shoulders or collapse the spine.
Pause briefly in the tuck position.
With control, extend both legs back to the starting plank position.
Repeat for desired reps, maintaining a slow and deliberate tempo throughout.
Benefits
Develops anterior core strength and control
Improves trunk and shoulder stability
Teaches coordinated core flexion without lumbar compensation
Enhances body awareness in loaded plank positions
COACHING CUES
Keep your hips low. Move from the core, not the spine
Slide with control, not momentum
Brace your core before the tuck and maintain pressure through the palms
Imagine your ribs and pelvis pulling toward each other
Notes
The Ab Tuck on Slide Board is a functional core stabilization movement used to build anterior trunk strength, control, and mobility. It trains your body to resist extension while coordinating lower body motion, making it ideal for athletes, rehabilitation, and full-body conditioning.