The band resisted sled knee tuck is a great core stability exercise that trains the body to resist extension. This exercise also strengthens the hip flexors, something that is sorely lacking in many.
- Fasten a secured resistance band around the base of the sled.
- Get in a plank position on your hands and feet, and place your feet so they are on the sled.
- Your shoulders should remain packed for the duration of the exercise.
- Set your body so it is in a straight line from your head to heels. Your spine should remain neutral alignment. Keep your head up and chin tucked.
- Before each rep, take a deep breath into your belly, brace your core, actively tuck your ribs towards your hips, squeeze your glutes, now perform a knee tuck. When you are performing the knee tuck, you can exhale.
- Now the toughest part of the exercise is the sled is being pulled away from you. This is when your body has to resist extension big-time. It is crucial that you do not allow your spine to hyperextend, and rib cage to flare. This is achieved by keeping your core braced, actively tucking your rib cage towards your hips, and squeezing your glutes.
- As for breathing, you can hold your breath and reset before each rep, or you can exhale as you are performing the knee tuck, and inhale right before the sled is moving away from your body.
- Do not let the band lose tension.
- Reset before each rep.
- You can make this exercise more challenging by using a thicker band. I think you'll find that because the sled weighs 25 pounds, you will not need to add any extra weight. Conversely, you can make the exercise easier by removing the band entirely.
- If you do not have a mini sled, this exercise can also be performed by using slider pads, or if you have access to a wooden floor, you can use a towel.