How to do a Single Leg Kickback

Authored by Fitbod

About Single Leg Kickback

Sets Logged
2,597,592
Popularity Rank
76th
Difficulty
Beginner
Glutes Strength
96 mSCORE 7th
Equipment Required
    Bodyweight-only
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Get into a kneeling push-up position with your hands underneath your shoulders and your knees underneath your hips bent to 90 degrees.
  2. Brace your core to keep a neutral spine.
  3. Keeping your ankles bent to 90 degrees, extend your right hip by flexing your right glute to elevate your right foot off the ground.
  4. 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.
  5. Return to the starting position and repeat with the opposite side.

Common 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: How many to do

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.

  • beginner
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Sets & Reps