Kickback - Kneeling, Straight Leg

Get on all fours. Extend one leg straight back and lift it towards the ceiling. Squeeze your glute at the top, but be careful not to arch your lower back excessively.

Quick facts

Difficulty: Easy
Mechanic: Isolation
Force: Push
Type: Strength
Injury Risk: Low
Hypertrophy: Medium
Calorie Burn: Low-Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

glutes (max)

Secondary

hamstrings

Equipment & setup

What you need and how to position yourself before starting.

Equipment

body weight

Movement pattern

Unilateral

Posture

Kneeling

Tracking parameters

reps

Step-by-step instructions

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

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.
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.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Keep your back straight and avoid arching or rounding your spine.
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.
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.
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.
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.

Watch full tutorial video