Single Leg Bodyweight Kick Back
Classic glute isolation exercise that improves hip extension strength and stability.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 each side |
| Estimated calories burned | ~4 kcal |
| Equipment | None needed |
How to do it
- Start on all fours or standing with support.
- Kick one leg straight back while squeezing the glute.
- Keep the hips square and core braced.
- Lower with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Classic glute isolation exercise that improves hip extension strength and stability.
Common mistakes
Avoid arching the lower back or swinging the leg.
Make it harder
Add a resistance band or ankle weight.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you kick back, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
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Beginner · 3 sets × 8-12 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.