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feet elevated plank single leg bent leg kickback

Strengthens back, triceps, glutes, core

BackIntermediateStrengthExtension

At a glance

Muscles workedPrimary: back. Secondary: biceps, rear delts
Muscle groupBack
DifficultyIntermediate
TypeStrength · Extension
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for feet elevated plank single leg bent leg kickback.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens back, triceps, glutes, core

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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General 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.