Straight Leg Crossover Kickback
Straight-leg crossover kickback that targets the glutes through an extended and crossed path.
Glutes & HipsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, hips, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 15 each side |
| Estimated calories burned | ~26 kcal |
| Equipment | None needed |
How to do it
- Set up on all fours or standing with support.
- Extend one leg straight and kick it back and slightly across the midline.
- Squeeze the glute at the end range.
- Return with control.
- Complete 15 reps then switch sides for 4 sets.
Coaching tips
Benefits
Straight-leg crossover kickback that targets the glutes through an extended and crossed path.
Common mistakes
Avoid arching the lower back or using momentum.
Make it harder
Add a resistance band or ankle weight.
Make it easier
Bend the knee slightly or reduce the range.
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.
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Intermediate · 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.