Push-Up Position Knee Driver: Kickback
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Core Stability
Glute Activation
Hip Control
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Bodyweight
Mat (optional)
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Intermediate
OVERVIEW
This movement challenges the core and posterior chain by pairing a same-side knee drive with a powerful hip extension from a high plank position. Unlike the rotational version, the kickback in this variation extends directly behind the body, improving straight-line glute activation and core control while reinforcing shoulder and trunk stability under dynamic movement.
MUSCLES WORKED
PRIMARY:
Gluteus maximus
Obliques
Hip flexors
SECONDARY:
Transverse abdominis
Erector spinae
Hamstrings
Deltoids
Triceps
STEP-BY-STEP INSTRUCTIONS
Begin in a high plank position with hands under shoulders, feet hip-width apart, and core braced.
Drive your right knee toward your right elbow, keeping your hips level and spine neutral.
Pause momentarily, engaging the core and stabilizers.
Extend your right leg straight back, keeping it in line with your torso. Squeeze your glute at the top of the movement.
Avoid excessive rocking or hyperextending your low back-keep your ribs down and hips square.
Return to plank and repeat. Complete reps on one side before switching.
BENEFITS
Builds posterior chain strength and hip extension control
Improves core stability during dynamic, unilateral movement
Reinforces plank mechanics and full-body tension
Activates glutes and hamstrings without equipment
Great for warm-ups, circuits, or rehab-based glute and core work
COACHING CUES
Keep your shoulders stacked over your wrists
Drive with control, not momentum
Kick back in a straight line-don’t let your hips twist
Engage your glute, not your low back
Stay long through the spine from head to heel