Single Leg Iso Squat with Bent Leg Kickback
Combines an isometric single-leg squat hold with a bent-leg kickback for high glute demand and stability.
Glutes & HipsAdvancedStrengthCompound
At a glance
| Muscles worked | Primary: glutes. Secondary: quads, hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Advanced |
| Type | Strength · Compound |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~32 kcal |
| Equipment | None needed |
How to do it
- Descend into a single-leg squat and hold the position.
- While holding, perform a bent-leg kickback with the free leg.
- Squeeze the glute of the working leg.
- Keep the hips level and core braced.
- Complete reps then switch sides.
Coaching tips
Benefits
Combines an isometric single-leg squat hold with a bent-leg kickback for high glute demand and stability.
Common mistakes
Avoid letting the knee cave or losing the squat position.
Make it harder
Increase hold time or add light resistance.
Make it easier
Perform the squat and kickback separately.
Breathing
Exhale on the kickback, breathe steadily during the hold.
Build a workout with this exercise
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Beginner · 4 sets × 15 repsGeneral 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.