What is Kick backs?

Kick backs are a standing calisthenics move where you extend one leg straight behind the body while holding support. They primarily target the glutes and improve hip stability and strength. Difficulty: Easy, suitable for beginners and as a low-impact glute isolation exercise.

How to Do Kick backs

  1. Find support: Stand beside a wall or pole and place your inside hand on it for balance. Feet hip-width apart and maintain a neutral spine.
  2. Set posture: Shift weight onto the standing leg, engage your core, keep the chest up and hips square to the wall to prevent rotation.
  3. Lift leg: With a straight or slightly soft knee, lift the working leg backward in a controlled motion without arching the lower back.
  4. Squeeze glutes: At the top of the movement hold briefly and actively squeeze the glute to maximize hip extension and muscle recruitment.
  5. Lower slowly: Lower the leg slowly over two to three seconds, maintaining control to keep tension on the glute and protect the lower back.
  6. Repeat and switch: Perform 10–15 controlled reps per side, rest, then switch legs. Add ankle weights or bands to increase resistance as you progress.

Muscle Groups

Glutes

Description

Stand beside a pole or support, holding onto it for balance. Lift one leg straight behind you, keeping it extended and controlled. Squeeze your glutes at the top, then slowly lower your leg back down. Repeat on the other side. This exercise targets the glutes and helps improve hip stability and strength.

Movement Group

Legs

Required Equipment

Wall

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of kick backs?

Kick backs strengthen the glutes, improve hip stability, and enhance single-leg balance. They are low-impact and suitable for beginners, helping correct weak hip extension and supporting better posture and functional movement.

What common mistakes should I avoid with kick backs?

Avoid using momentum, lifting the leg too high, arching the lower back, or rotating the hips. Keep the core engaged, hips square, and move slowly to target the glute effectively.

How can I progress or modify kick backs?

Modify by reducing range of motion or using a support for balance. Progress with ankle weights, resistance bands, higher reps, or replace with single-leg deadlifts and glute bridges for increased challenge.