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.

From the Shop

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.

Knee To Elbow Kickback 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.

Calories Burned

To calculate the number of calories burned doing the knee to elbow kickback, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Breakdancer kick
Bear walk
Core control rear lunge
Waist slimmer squat

Popular Workouts

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your workouts …

Yoga Flows

Circulation Booster Yoga Flow

If you spend a lot of time sitting down and are worried about how that can affect your health, squeeze in our Circulation Booster Yoga Flow …

Lower Body Workouts

15-Minute Quad & Hamstring Superset

Advanced techniques like supersets are a form of strength training, in which you train a muscle group and then move quickly to train the …