Kneeling Single Straight Leg Kickback
Improves posture and reduces lower back pain
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~2 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — start on your hands and knees with your hands under your shoulders and your knees under your hips.
- Step 2: Initiation — engage your core and lift one leg straight out behind you.
- Step 3: Main movement — slowly lift your leg up and back, keeping it straight, while maintaining a neutral spine.
- Step 4: End position — hold for a brief moment at the top of the movement, squeezing your glutes.
- Step 5: Return — slowly lower your leg back down to the starting position, keeping control throughout the entire movement.
- Step 6: Breathing reminder — exhale as you lift your leg and inhale as you lower it.
- Step 7: Safety note — avoid arching your back or using momentum to lift your leg.
Coaching tips
Benefits
Improves posture and reduces lower back pain
Common mistakes
Letting the back arch or losing core engagement
Make it harder
Increase the number of reps or add a pause at the top
Make it easier
Reduce the number of reps or use a shorter range of motion
Breathing
Exhale on extension, 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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