Kickback - Kneeling, Straight Leg

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Start by kneeling on a mat or soft surface with one knee on the ground and the other leg extended straight back.
   • Ensure your body is aligned, with your hips square to the ground and your core engaged.
2. Step 2Position Your Arm
   • Place the hand of the arm that will be working on the ground for support.
   • Keep your other arm straight and hold a dumbbell or weight in that hand.
3. Step 3Engage Your Core
   • Tighten your abdominal muscles to stabilize your body.
   • Keep your back straight and avoid arching or rounding your spine.
4. Step 4Lift the Weight
   • With your arm straight, lift the dumbbell up towards the ceiling while keeping your elbow close to your side.
   • Focus on squeezing your triceps as you lift the weight.
5. Step 5Lower the Weight
   • Slowly lower the dumbbell back to the starting position, fully extending your arm.
   • Maintain control of the weight throughout the movement.
6. Step 6Repeat
   • Perform the desired number of repetitions on one side before switching to the other side.
   • Ensure that your form remains consistent with each repetition.
7. Step 7Finish the Exercise
   • After completing your reps on both sides, carefully place the dumbbell down.
   • Stand up slowly and ensure you maintain good posture as you finish.