Also known as: glute kickback, glute kickbacks, standing kickback, wall kickback, donkey kicks

What is Kick backs?

Kick backs are a standing single-leg movement where you extend one leg behind you while holding a support to strengthen and stabilize the hips. They primarily target the glutes and hip stabilizers. Easy-level, kick backs are ideal for beginners building posterior chain strength and hip control.

How to Do Kick backs

  1. Stand beside support: Place one hand on a wall or pole for balance, stand tall with feet hip-width apart and a slight soft bend in the standing knee.
  2. Engage core: Tighten your core and glutes, keep a neutral spine and chest up to protect the lower back before moving the working leg.
  3. Extend leg back: Lift one leg straight behind you by hinging at the hip, keep the knee extended and foot flexed; avoid arching the lower back.
  4. Squeeze at top: At the top of the movement, pause and squeeze the glute for one to two seconds to maximize muscle activation and control.
  5. Lower slowly: Slowly lower the leg back to the start with control, resisting momentum; maintain posture and a slight bend in the standing knee throughout.
  6. Repeat and switch: Perform 10 to 15 controlled reps per side, then switch legs. Progress by adding ankle weight or increasing reps once form stays strict.

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
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 balance and posture. They target the posterior chain with minimal equipment, making them useful for rehabilitation, beginner strength-building, and as an accessory movement for other lifts.

What common form mistakes should I avoid with kick backs?

Avoid arching the lower back, using momentum, and lifting the hip. Don't bend the working knee significantly. Keep the standing knee slightly soft and maintain a neutral spine; slow, controlled reps ensure glute activation and reduce compensations.

How can I progress kick backs or what are alternatives?

To progress, increase reps, add ankle weights, pause longer, or use a cable for resistance. Alternatives include glute bridges, donkey kicks, single-leg Romanian deadlifts, and cable hip extensions to build similar glute strength and hip stability.