How to do a Single Leg Kickback
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Leg Kickback
Target muscles worked
Instructions for Proper Form
Single Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Get into a kneeling push-up position with your hands underneath your shoulders and your knees underneath your hips bent to 90 degrees.
- Brace your core to keep a neutral spine.
- Keeping your ankles bent to 90 degrees, extend your right hip by flexing your right glute to elevate your right foot off the ground.
- Lift your leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes during this movement and hold the top position for a brief moment.
- Return to the starting position and repeat with the opposite side.
Common Form Mistakes
Hips Square
Keep your hips level to the ground. Twisting will let you raise your leg higher, but it will also reduce the effectiveness of this exercise. Focus on pointing your toe straight down towards the ground.
Sets & Reps Calculator
Average Single Leg Kickback standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
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Alternatives & Variations to Single Leg Kickback
1. Glute Kickback Machine
94.6 mSCORESWAPPED 5,931 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
2. Cable Hip Extension
89.9 mSCORESWAPPED 4,809 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
3. Barbell Hip Thrust
95.2 mSCORESWAPPED 2,921 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
4. Hip Thrust
97 mSCORESWAPPED 2,791 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
5. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 2,704 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
6. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 2,447 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.