Bodyweight Single Leg Twisting Kickback Off Wall
Adds a rotational component to the kickback for greater glute and core activation.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: core, hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Place hands on the wall and hinge slightly.
- Kick one leg back while adding a controlled twist through the torso.
- Squeeze the glute at the top.
- Return with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Adds a rotational component to the kickback for greater glute and core activation.
Common mistakes
Avoid excessive lower-back twisting or losing balance.
Make it harder
Increase the twist range or add a pause.
Make it easier
Perform without the twist.
Breathing
Exhale as you kick and twist, 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.