2 Leg Kickouts off Bench
Engages multiple muscle groups at once, building coordination, strength, and conditioning.
Full BodyBeginnerStrengthPush
At a glance
| Muscles worked | Primary: full body |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Step 1: Setup — Get into the starting position for 2 Leg Kickouts off Bench.
- Step 2: Initiation — Engage your core and begin the movement with control.
- Step 3: Main movement — Complete the movement through its full range of motion.
- Step 4: End position — Reach the top/end of the movement with control.
- Step 5: Return — Slowly return to the starting position.
- Step 6: Breathing reminder — Exhale on exertion, inhale on return.
- Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.
Equipment
- Bench
Coaching tips
Benefits
Engages multiple muscle groups at once, building coordination, strength, and conditioning.
Common mistakes
Letting the hips sag or flaring the elbows out to the sides.
Make it harder
Add a pause at the bottom or increase reps before adding load.
Make it easier
Reduce reps or range of motion until form is consistent.
Breathing
Exhale on exertion, inhale on release.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.