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All exercises

Bear plank kickback

Intermediate

Bear plank kickback is a isolation bodyweight exercise for the glutes, also working the abs, hamstrings, and front delts.

What it works

Primary muscle

Glutes

Also works

AbsHamstringsFront delts

Equipment
Bodyweight
Movement
Legs
Type
Isolation · Push
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Get on your hands and knees with your hands under your shoulders, knees under your hips and toes tucked under.
  2. 2Brace your stomach and lift your knees an inch or two off the floor so you are balanced on your hands and toes with a flat back.
  3. 3Keeping your hips square to the floor, push one foot straight back until the leg is long and level with your hips.
  4. 4Squeeze the glute for a moment at the end without letting your lower back arch or your hips twist.
  5. 5Bring the knee back under your hip, keeping both knees hovering, and repeat with the other leg.

What to do instead

  • Cable standing hip extensionCable
  • Band bent-over hip extensionResistance band

Easier variations

  • Bear plankBodyweight
  • Donkey kickBodyweight
Logged today · 1 min restBear plank kickback

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