Also known as: standing kickback, glute kickback, side leg kickback, kickbacks

What is Side kick backs?

Side kick backs are a standing calisthenics move where you extend one leg behind and slightly outward while holding a support. They primarily target the glutes and outer hip muscles, are easy to perform, and improve hip stability, glute strength, and lower-body control for beginners.

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How to Do Side kick backs

  1. Find support: Stand beside a wall or pole and hold it lightly for balance, feet hip-width apart and core engaged to protect the lower back.
  2. Set stance: Shift weight onto the standing leg with a slight knee bend, keep hips square and toes facing forward to maintain stable alignment before movement.
  3. Extend leg back: Drive the working leg straight back while keeping the torso upright; squeeze the glute at the top and avoid arching the lower back.
  4. Rotate outward: At the top of the extension, slightly rotate the leg outward to emphasize the outer glute; pause and maintain a controlled squeeze for one second.
  5. Lower with control: Slowly lower the leg back to the start position while keeping tension in the glute and avoiding momentum; repeat reps, then switch sides for balance.

Muscle Groups

Glutes

Description

Start by holding onto a pole or support with your body upright. Begin by extending one leg straight behind you, like a traditional kick back. As you reach the end of the movement, turn your leg slightly outward to the side. Focus on squeezing your glutes at the top of the movement before lowering your leg back down. Repeat on both sides. This variation targets the glutes and outer hip muscles.
Movement Group: Legs
Equipment: Wall

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of side kick backs?

Side kick backs strengthen the glutes and outer hip, improve hip stability, and support better single-leg balance. They help correct glute activation imbalances and translate to improved running, squatting, and daily movements.

What common mistakes should I avoid with side kick backs?

Avoid using momentum, arching the lower back, or rotating the hips excessively. Don’t lift the leg too high at the expense of form; keep the core engaged and move with controlled range of motion.

How can I progress or modify side kick backs?

Modify by reducing range or holding support for stability. Progress by adding a resistance band around the knees, ankle weights, or switching to kneeling/ quadruped kickbacks. Alternatives include glute bridges and standing glute kickbacks.