Butt-Kick Plank
Transform your core workout with Butt-Kick Planks. This dynamic move combines plank stability with glute activation to sculpt your backside while building rock-solid abdominal strength.
The Butt-Kick Plank mainly works the core and glutes & hips, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Butt-Kick Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Hamstrings
How to do the Butt-Kick Plank
Positioning
Start in a high plank position, with your hands directly under your shoulders and your body forming a straight line from your head to your heels.
Keep your core engaged and your back flat. Avoid arching your lower back.
Execution
Keeping your right knee bent at a 90-degree angle, lift your right foot towards the ceiling by squeezing your right glute.
Ensure your hips remain level and do not twist during the movement.
Return your right knee back down to the starting position without letting it touch the ground.
Complete the desired number of repetitions on one side before switching to the left leg, or alternate sides.
Butt-Kick Plank FAQs
What muscles does the Butt-Kick Plank work?
The Butt-Kick Plank mainly works the core and glutes & hips, with help from the hamstrings. The main muscles are the rectus abdominis and gluteus maximus.
What equipment do you need for the Butt-Kick Plank?
None. The Butt-Kick Plank is a bodyweight exercise, so you can do it anywhere.
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