How to do a Straight Leg Kickback
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 644,269
- Popularity Rank
- 396th
- Difficulty
- Beginner
- Glutes Strength
- 94 mSCORE 11th
- Equipment Required
- Bodyweight-only
Workouts with Straight Leg Kickback
Target muscles worked
Instructions for Proper Form
Straight Leg Kickback is a bodyweight exercise that primarily targets the glutes. By extending your leg out behind you, and off the ground, you’re already engaging your glutes and hamstrings. By pulsing your leg up and down, you take your already engaged glutes, and move them through a limited range of motion. This is a great exercise for isolating the glutes.
- Place your hands underneath your shoulders with extended arms and place your right knee underneath your right hip with your left leg extended on the ground behind you.
- Raise your left leg up towards the ceiling keeping your leg straight.
- Return your foot back towards the ground and repeat for allotted repetitions.
- Repeat with 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 Straight 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.
- beginner3sets9reps1 Set Max10reps
- intermediate4sets9reps11reps
- advanced4sets10reps12reps
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Alternatives & Variations to Straight Leg Kickback
1. Single Leg Kickback
86.2 mSCORESWAPPED 380 TIMESSingle 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.
2. Glute Kickback Machine
94.6 mSCORESWAPPED 298 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.
3. Hip Thrust
97 mSCORESWAPPED 241 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.
4. Cable Hip Extension
89.9 mSCORESWAPPED 212 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.
5. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 212 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.