Bodyweight Alternating Kickback Taps on Wall
Dynamic alternating kickbacks that improve glute endurance and coordination.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-16 total |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Place hands on the wall for support.
- Alternately kick each leg back, lightly tapping or reaching.
- Keep the core braced and hips level.
- Maintain a steady rhythm.
- Continue for the desired number of reps.
Coaching tips
Benefits
Dynamic alternating kickbacks that improve glute endurance and coordination.
Common mistakes
Avoid rushing the movement or arching the back.
Make it harder
Increase speed under control or add a pause.
Make it easier
Perform one side at a time more slowly.
Breathing
Exhale on each kickback.
Build a workout with this exercise
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