Moves/Slider 3-way knee tuck resisted

Slider 3-way knee tuck resisted

ID: 839

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Exercise Type:
Lower Step
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Sliders
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Avoid compensation patterns; if form breaks, address the limiting factor.
  2. 2. Step length determines demand — longer step increases glute load, shorter increases quad.
  3. 3. Front shin should remain as vertical as possible throughout.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.