Glute Hamstring Kickback Stomach on Bench Plank
Targets the gluteus maximus, hamstrings with a controlled kickback pattern; builds strength, control and mind-muscle connection.
At a glance
| Muscles worked | Primary: Gluteus maximus, Hamstrings. Secondary: Core, Lower back |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Kickback |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
How to do it
- Lie with the stomach on the bench in a supported plank position.
- Brace the core and keep the hips pressed down.
- Kick one leg up and back, squeezing the glute and hamstring.
- Lower slowly and repeat.
Equipment
- Flat bench
Coaching tips
Benefits
Targets the gluteus maximus, hamstrings with a controlled kickback pattern; builds strength, control and mind-muscle connection.
Common mistakes
Arching the lower back or swinging the leg instead of squeezing the glute.
Make it harder
Add ankle weight, a pause at the top, or a heavier pulley weight.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the 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 × 12-15 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.