Knee Plank to Kick Back
Combines a stable knee-plank base with a glute kickback for targeted activation.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: core, hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~24 kcal |
| Equipment | None needed |
How to do it
- Start in a knee-plank position.
- Kick one leg straight back while squeezing the glute.
- Keep the hips level and core braced.
- Return with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Combines a stable knee-plank base with a glute kickback for targeted activation.
Common mistakes
Avoid arching the lower back or rotating the hips.
Make it harder
Add a pause at the top or progress to full plank.
Make it easier
Reduce the range of the kickback.
Breathing
Exhale as you kick back, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 12-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.