Core
Black Widow Knee Slides
A high-tension core variation that bridges the gap between a standard mountain climber and a dynamic plank.
How to perform.
Follow the sequence — setup is half the lift.
Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
Engage your core and lift one foot off the floor, drawing your knee toward the outside of the elbow on the same side of your body.
Maintain a low hip position as you slide the knee as far forward as possible until it makes contact with the back of your arm.
Hold the peak contraction for one second, focusing on the squeeze in your side abdominals.
Control the movement as you slide your leg back into the starting high plank position.
Repeat the movement on the opposite side, alternating for the duration of the set while keeping your spine neutral.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to pike or sag during the knee drive
- Rushing the tempo and relying on momentum rather than muscular control
- Failing to touch the elbow with the knee, reducing the range of motion
- Shifting weight too far forward onto the wrists
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.