Forearm Plank Kickbacks
To do the Forearm Plank Kickbacks, set up in a plank position from your forearms and toes with your elbows under your shoulders and your feet about hip-width apart. Engage your core.
Keeping your butt down, squeeze your glute to raise one leg up, extending your hip. Do not swing the leg up or push your butt up in the air to get the leg up higher.
Lift by extending your hip and really focus on squeezing the glute. Pause at the top and feel your glute then lower back down and lift the other leg up. Alternate leg raises moving slowly.
Really feel your glutes and core working. Do not just try to swing the leg up and end up hyperextending your low back. You can even think about slightly pressing the hip forward toward the ground as you raise your leg.