Black Widow Knee Slide
oec:black-widow-knee-slide
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.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Black Widow Knee Slides, Black Widow Plank
How to do it
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.
Movement
- 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
- Sagging the hips during the plank transition.
- Maintain glute and abdominal tension to keep your pelvis in neutral between reps.
- Rushing the movement and kicking the knee forward without sliding.
- Slow the tempo, establish contact on the lower arm, and deliberately drag the knee upward.
- Letting the shoulders drift backward behind the wrists.
- Keep your weight centered over your hands throughout the entire rep.
Safety
- Avoid this exercise if you experience acute lower back pain during forced flexion or twisting.
Muscles
Joints
- Lumbar spine: Flexion, Rotation
- Thoracic spine: Flexion, Rotation
- Hip: Flexion, Adduction
- Shoulder blade: Protraction, Isometric stabilization
- Shoulder: Isometric stabilization
Details
- Movement
- Spinal flexion, Rotation, Anti-extension
- Modality
- Calisthenics
- Mechanics
- compound
- Force
- not applicable
- Laterality
- alternating
- Kinetic chain
- closed
- Level
- intermediate
- Equipment
- None
- Record
- Repetitions; or Duration
- Load
- bodyweight
Related
- variation of High Plank
- progression of High Plank
- progression of Mountain Climber
Sources
- wger: Black Widow Knee Slides, by Moffi (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.