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
Workout plans with One leg kickback (with bench support)
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
glutes
hip strength
bodyweight
strength training
hamstrings
leg exercises
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