High Plank Bent-Knee Kicks
Intermediate
Also known as: High Plank Donkey Kicks
Expert Advice
A higher kick is not necessarily better. Stop lifting when your pelvis starts tipping forward, so the movement comes from your hip rather than your lower back.
How-to-do Steps
- Start in a high plank with hands under shoulders and both legs extended.
- Bend your right knee, balancing on both hands and your left toes.
- Lift your bent right thigh backward and upward without arching your lower back.
- Lower your right thigh slowly, keeping that knee bent and off the floor.
- Complete all repetitions on your right side, then switch legs.
Common Mistakes
- Hips roll sidewaysFix: keep both hip bones facing the floor throughout the kick.
- Chest sinks between shouldersFix: push the floor away to keep your upper body supported.
Coach Cues
Keep your knee bentHips face the floorLift without arching
Short reminders to keep in mind during every set.
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Muscles Worked
High Plank Bent-Knee Kicks primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes75%
Secondary
Hamstrings15%
Abs10%
Equipment
Body Weight
Exercise Type
Strength
Why Level 3?
Intermediate
Moving one leg while holding a high plank requires trunk control and upper-body support strength.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Variations
Easier Variation
Frequently Asked Questions
What muscles does High Plank Bent-Knee Kicks work?
High Plank Bent-Knee Kicks primarily targets the Glutes. Secondary muscles involved include Hamstrings, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for High Plank Bent-Knee Kicks?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 15-20. Advanced athletes can push to 4 sets of 15-20. Adjust based on your goals and recovery capacity.
Is High Plank Bent-Knee Kicks suitable for beginners?
High Plank Bent-Knee Kicks is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing High Plank Bent-Knee Kicks?
Hips roll sideways: keep both hip bones facing the floor throughout the kick. Chest sinks between shoulders: push the floor away to keep your upper body supported.
