Black Widow Knee Slides: Master This Oblique Move
Build lateral core strength and stability with our guide to Black Widow Knee Slides. Learn proper form, common mistakes, and expert tips.
How to Perform
- 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
- 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
Primary movers
- Obliquus externus abdominis
Stabilizers
- Rectus abdominis
- Serratus anterior
- Triceps brachii
- Hip flexors
Related Guides
- 3008 Abdominal Crunch — Core
- Ab Roller — Core
- Ab wheel — Core
Obliquus externus abdominis · Core