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Appears in642 Workouts*

Elevated Knee-To-Chest Kickback Plank

MadFit
madfit
@madfit
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Required Equipment

Chair thumbnail
Chair

Optional Equipment

Box thumbnail
Box
Exercise Bench thumbnail
Exercise Bench

Muscle Groups

Primary

Secondary

Instructions

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

  1. 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.

  2. 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.

  3. 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.