Plank Kickbacks Guide

Exercise Type: Isometric - involves static contractions without joint movement, excellent for building strength and endurance in a specific muscle group.
Targeted Muscle Groups:
- primary: abs, obliques, hips, lower back, gluteal
- secondary: shoulders
- tertiary: quadriceps, lower back
- quaternary: triceps, forearm

How to perform?

Plank Kickbacks are an advanced exercise that targets the glutes, hamstrings, and lower back while simultaneously engaging the core muscles. This exercise involves starting in a high plank position with the hands directly under the shoulders and the toes tucked under. From there, the participant lifts one leg off the ground and extends it behind them, squeezing the glutes at the top of the movement. The goal is to keep the hips as stable and level as possible while performing the movement, which requires significant strength and control. The dynamic movement of the leg extension challenges the participant to engage their body in new ways, resulting in increased stability, balance, and overall strength.

Variations

This exercise doesn't have any variations

Plank Kickbacks Guide

How to perform?

Variations

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