Knee To Elbow Kickback | Illustrated Exercise Guide

Primary muscles: Core, glutes
Secondary muscles: Hamstrings, quads, hips, shoulders, arms
Equipment: No equipment

KNEE TO ELBOW KICKBACK INSTRUCTIONS

1. Start in a low plank position with your body in a straight line, your elbows under your shoulders and your feet shoulder width apart.
2. Bring your right knee close to your right elbow and crunch.
3. Extend your right leg behind you and kick back.
4. Repeat for the duration of the set and then switch sides.

PROPER FORM AND BREATHING PATTERN

Keep your spine, head and neck neutral and aligned, and engage your core and glutes. Breathe out as you bring the knee toward the elbow and crunch. Inhale as you extend and kick your leg up, being careful not to arch your back.

EXERCISE BENEFITS

The knee to elbow kickback is a full body exercise that tightens the core, strengthens the glutes, and tones the hamstrings, quads, hips, shoulders and arms. This exercise helps to improve the posture, slims down the waist and increases core strength and stability.

DEMONSTRATION

SETS AND REPS

Do 2 or 3, 30 second sets, on each side. For a complete plank workout pair the knee to elbow kickback with the spiderman plank, the side plank hip lifts, the inverted v plank and the dumbbell plank rotation.