Kickback to Through Plank Kick
The Kickback to Through Plank Kick mainly works the glutes & hips, with help from the core and hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kickback to Through Plank Kick Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
How to do the Kickback to Through Plank Kick
Setup
Begin in a quadruped position, with hands directly under your shoulders and knees under your hips on a mat. Maintain a neutral spine.
Hip Extension Phase
Extend one leg straight back, engaging your glute to lift the foot until it is roughly level with your hip.
Keep your hips square to the floor; do not allow your pelvis to rotate or your back to arch.
Knee Drive Phase
From the extended position, draw the knee forward toward the opposite elbow.
Engage your core strongly as you round slightly to bring the knee through.
Return with control to the starting position and repeat the sequence.
Note: Focus on maintaining stability in your torso throughout the entire movement. Avoid shifting your weight excessively from side to side.
Kickback to Through Plank Kick FAQs
What muscles does the Kickback to Through Plank Kick work?
The Kickback to Through Plank Kick mainly works the glutes & hips, with help from the core and hamstrings. The main muscles are the gluteus maximus.
What equipment do you need for the Kickback to Through Plank Kick?
None. The Kickback to Through Plank Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kickback to Through Plank Kick go on?
It belongs on leg day in a push/pull/legs routine.
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