Straight Leg Kickback on knee
Improves lower back and glute strength
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 8 sets × 10 reps |
| Estimated calories burned | ~6 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — start on hands and knees with knees under hips and hands under shoulders.
- Step 2: Initiation — engage core and squeeze glutes.
- Step 3: Main movement — lift one leg straight back, keeping it straight, and focus on squeezing glutes.
- Step 4: End position — hold for a brief moment, then return to the starting position.
- Step 5: Return — control the return, keeping the core engaged and the back straight.
- Step 6: Breathing reminder — remember to exhale on extension and inhale on return.
- Step 7: Safety note — avoid arching the back or losing core engagement.
Coaching tips
Benefits
Improves lower back and glute strength
Common mistakes
Letting the back arch or losing core engagement
Make it harder
Add resistance bands for increased challenge
Make it easier
Reduce range of motion for those with mobility issues
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.
Try it free in BmarchaiMore back exercises
Back Hyperextension Side Stretch Crunch
Advanced · 4 sets × 15 repsSingle Arm Bottom Pulley Iso Lunge Row
Intermediate · 5 sets × 10-12 each sideProne Bodyweight Swimmers on incline bench
Beginner · 3 sets × 12-15 repsDumbbell Incline Bench Row to reverse fly
Beginner · 5 sets × 10-12 repsBent Over Downward Dumbbell Reverse Fly
Intermediate · 3 sets × 12-15 repsSitting on Ground Back Hyperextension with Pulley
Intermediate · 4 sets × 12-15 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.