Bodyweight Single Leg Kickback Off Wall
Isolates the glutes with wall support for balance and better form.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Place the hands on the wall for support and hinge slightly.
- Kick one leg straight back while squeezing the glute.
- Keep the hips square and core braced.
- Lower with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Isolates the glutes with wall support for balance and better form.
Common mistakes
Avoid arching the lower back or swinging the leg.
Make it harder
Add a pause at the top or light ankle weight.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you kick back, inhale as you 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 × 10-12 each sideGeneral 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.