forearm plank banded single leg kickback
Strengthens back, triceps, forearms, glutes, core
BackIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: back. Secondary: biceps, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup for forearm plank banded single leg kickback.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Resistance band
Coaching tips
Benefits
Strengthens back, triceps, forearms, 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
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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