{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Black Widow Knee Slides",
      "kind": "common"
    },
    {
      "text": "Black Widow Plank",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "external-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "internal-oblique",
        "role": "prime-mover"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "serratus-anterior",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-anterior",
        "role": "stabilizer"
      },
      {
        "muscle": "triceps-brachii",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "flexion",
          "rotation"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "flexion",
          "rotation"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "adduction"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "protraction",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics"
    ],
    "movement_patterns": [
      "spinal-flexion",
      "rotation",
      "anti-extension"
    ],
    "mechanics": "compound",
    "force": "not-applicable",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "transverse",
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1475"
  },
  "id": "oec:black-widow-knee-slide",
  "instructions": {
    "setup": [
      "Begin in a high plank position with your hands directly under your shoulders and your fingers spread.",
      "Set your feet hip-width apart and establish full-body tension from your heels to your head.",
      "Push actively into the floor to protract your shoulder blades and brace your core."
    ],
    "steps": [
      "Drive one knee diagonally across your body toward the opposite elbow.",
      "Make contact with the back of the forearm or elbow and slide your knee upward toward the tricep and armpit as you round your spine into maximal flexion.",
      "Pause for a moment at the top of the slide, squeezing the abdominals and obliques intensely.",
      "Control the knee back down the arm and return the foot to the starting plank position.",
      "Repeat the movement on the opposite side, alternating for the desired number of repetitions."
    ],
    "breathing": "Exhale forcefully as you drive and slide the knee upward to maximize abdominal contraction; inhale as you return to the plank.",
    "cues": [
      "Push the floor away to dome the upper back.",
      "Cross, touch, and slide.",
      "Tuck your pelvis and crunch hard at the top."
    ],
    "common_faults": [
      {
        "fault": "Sagging the hips during the plank transition.",
        "correction": "Maintain glute and abdominal tension to keep your pelvis in neutral between reps."
      },
      {
        "fault": "Rushing the movement and kicking the knee forward without sliding.",
        "correction": "Slow the tempo, establish contact on the lower arm, and deliberately drag the knee upward."
      },
      {
        "fault": "Letting the shoulders drift backward behind the wrists.",
        "correction": "Keep your weight centered over your hands throughout the entire rep."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid this exercise if you experience acute lower back pain during forced flexion or twisting."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Black Widow Knee Slide",
  "previous_ids": [
    "oec:black-widow-knee-slides"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Black Widow Knee Slides",
        "url": "https://wger.de/en/exercise/1475/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Moffi"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:high-plank"
    },
    {
      "type": "progression-of",
      "target": "oec:high-plank"
    },
    {
      "type": "progression-of",
      "target": "oec:mountain-climber"
    }
  ],
  "setup": {
    "grip": {
      "width": "shoulder"
    },
    "position": "support",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic plank variation where one knee drives diagonally to the opposite elbow and slides up toward the armpit, heavily targeting the rectus abdominis and obliques."
}