Push-Up Position Knee Driver: Rotational Kickback

• CATEGORY

  Core Stability

  Glute Activation

  Rotational Strength

• EQUIPMENT NEEDED

  Bodyweight

  Mat (optional)

• LEVEL

  Intermediate

Overview

This dynamic bodyweight movement blends core strength, rotational control, and glute activation. Performed from a high plank position, the knee driver rotational kickback challenges trunk stability while improving hip mobility and cross-body coordination, making it a valuable addition to strength training, athletic development, and rehab-focused programs.

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Muscles Worked

PRIMARY:

• Gluteus maximus

• Gluteus medius

• Obliques

SECONDARY:

• Transverse abdominis

• Erector spinae

• Hamstrings

• Deltoids

• Triceps

• Hip flexors

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STEP-BY-STEP INSTRUCTIONS

1. Begin in a high plank position, with hands under shoulders, feet hip-width apart, and core engaged.

2. Drive your right knee toward your right elbow, allowing a slight and controlled rotation through the hips and torso.

3. Pause briefly, maintaining core tension and shoulder stability.

4. Extend your right leg back and diagonally across your body, aiming to kick over your left hip while squeezing your glutes.

5. Return to the plank position and repeat.

6. Complete all reps on one side, then switch.

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Benefits

• Builds rotational core strength and stability under load

• Activates glutes and hamstrings in a functional pattern

• Reinforces shoulder and trunk stability during movement

• Improves hip mobility and control

• Enhances cross-body coordination and athletic performance

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COACHING CUES

• Keep your hips low and your spine long

• Drive the knee toward the same elbow with control, not momentum

• Rotate through your trunk, not your shoulders

• Kick back over the opposite hip, squeezing the glute at the top

• Breathe out as you drive the knee forward. Breathe in as you extend back