One leg kickback (with bench support) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Single Leg Kickback
Visualised Target Muscle Groups
Front
Back
How to: One leg kickback (with bench support)
- Start by positioning your body on a bench with one knee and hand supporting yourself.
- Extend the opposite leg straight back, keeping it aligned with your hip.
- Contract your glutes at the top of the kickback and hold for a second.
- Lower your leg back down without letting it touch the ground.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Overextending the lower back.
- Using momentum instead of muscle engagement.
- Not fully extending the leg back.
Modifications
- Perform the exercise without bench support for beginners.
- Decrease the range of motion if experiencing discomfort.
Tips
- Keep your supporting leg straight and stable.
- Engage your core throughout the movement.
- Avoid arching your back; keep it straight.
One leg kickback (with bench support) Alternatives
Tags
glutes
hip strength
bodyweight
strength training
hamstrings
leg exercises
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