Elevated Knee-To-Chest Kickback Plank
The Elevated Knee-To-Chest Kickback Plank mainly works the core and glutes & hips, with help from the hamstrings. You'll need: chair.
Required Equipment
Optional Equipment
Elevated Knee-To-Chest Kickback Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Secondary
Deep Core (transverse abdominis); Hamstrings
How to do the Elevated Knee-To-Chest Kickback Plank
Setup
Place a sturdy chair behind you. Get into a push-up position with your hands on the floor and your toes resting on the seat of the chair. Keep your body in a straight line from your head to your heels.
Movement
Knee-to-Chest: While maintaining a rigid plank position, lift one foot off the chair and pull that knee toward your chest. Keep your core tight and your hips level, avoiding sagging or rotation.
Kickback: Extend that same leg straight back, elevating it as high as possible without arching your lower back. Focus on squeezing your glutes at the top of the movement.
Return: Bring your leg back to the starting plank position on the chair.
Tips for Success
Keep your palms firmly planted directly under your shoulders.
Maintain a neutral spine throughout the entire movement.
Perform all reps on one side before switching, or alternate as preferred.
Elevated Knee-To-Chest Kickback Plank FAQs
What muscles does the Elevated Knee-To-Chest Kickback Plank work?
The Elevated Knee-To-Chest Kickback 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 Elevated Knee-To-Chest Kickback Plank?
Chair.
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