Behind the Back Kick and Toe Tap
Behind-the-back kick combined with a toe tap that activates the glutes and improves coordination.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core, hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15 each side |
| Estimated calories burned | ~24 kcal |
| Equipment | None needed |
How to do it
- Stand tall and kick one leg behind you while squeezing the glute.
- Tap the toe of the working leg to the ground or across.
- Keep the core braced and torso upright.
- Repeat in a controlled rhythm.
- Complete 15 reps then switch sides for 4 sets.
Coaching tips
Benefits
Behind-the-back kick combined with a toe tap that activates the glutes and improves coordination.
Common mistakes
Avoid leaning forward excessively or losing balance.
Make it harder
Add a resistance band or increase the kick height.
Make it easier
Hold onto a support for balance.
Breathing
Exhale as you kick, inhale as you tap and return.
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 × 12-16 totalGeneral 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.