Single Leg Kickback Hold with Glute Rotation
Isometric kickback hold combined with a small glute rotation for deep muscle activation.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hips, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~26 kcal |
| Equipment | None needed |
How to do it
- Set up on all fours or standing as preferred.
- Kick one leg back and hold the extended position.
- Add a small controlled rotation of the glute/hip.
- Keep the core braced and hips level.
- Complete the holds then switch sides.
Coaching tips
Benefits
Isometric kickback hold combined with a small glute rotation for deep muscle activation.
Common mistakes
Avoid arching the lower back or losing the hold.
Make it harder
Increase hold time or add light resistance.
Make it easier
Remove the rotation or reduce hold time.
Breathing
Breathe steadily during the hold; exhale on the rotation.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 30 secondsGeneral 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.