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One leg kickback

Exercise Profile

Body PartHips
EquipmentBody weight
Primary MusclesGluteus Maximus
Secondary MusclesHamstrings
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Introduction to the One leg kickback

The One Leg Kickback is a highly effective lower body exercise that primarily targets the glutes and hamstrings, helping to strengthen, tone, and sculpt these areas. It's an excellent workout for both beginners and advanced fitness enthusiasts as it can be modified to fit individual strength and fitness levels. Individuals may want to incorporate this exercise in their routine to improve lower body strength, enhance balance and stability, and achieve a more defined and toned posterior.

Performing the: A Step-by-Step Tutorial One leg kickback

  • Keep your core engaged and your back straight as you lift one leg off the ground, bending it at a 90-degree angle.
  • Slowly kick your lifted leg back and upwards, extending it fully until it is in line with your body.
  • Hold this position for a moment, squeezing your glutes at the top of the movement.
  • Lower your leg back down to the starting position, ensuring you maintain control and do not let your knee touch the ground before repeating the exercise.

Tips for Performing One leg kickback

  • Engage Your Core: Always engage your core throughout the exercise. This will not only help to stabilize your body but it will also protect your lower back from unnecessary strain. A common mistake is to forget to engage the core, which can lead to back pain or injury.
  • Controlled Movement: When you kick back, do it in a slow and controlled manner. Avoid swinging your leg back and forth quickly, as this can strain your back and does not effectively work your glutes.
  • Keep Your Neck Neutral: Another common mistake is to look up while performing the exercise, which can strain your neck. Instead, keep your neck in a neutral position by looking down at the floor.
  • Full Range of Motion: Make sure to fully extend your leg behind

One leg kickback FAQs

Can beginners do the One leg kickback?

Yes, beginners can do the One leg kickback exercise. It is a simple and effective exercise to target and strengthen the glute muscles. However, it's important for beginners to start with light weights or no weights at all, and gradually increase as their strength improves. It's also crucial to maintain proper form to prevent injury. If unsure, it's always best to seek guidance from a fitness professional.

What are common variations of the One leg kickback?

  • The Fire Hydrant Kickback: This version also starts on all fours, but instead of kicking straight back, you lift your leg out to the side and then kick back.
  • The Standing Kickback: This variation is done while standing, using a wall or chair for balance as you kick one leg back.
  • The Weighted Kickback: This version involves using ankle weights or a resistance band to increase the challenge while performing the kickback.
  • The Bench Kickback: This variation requires a bench or step, where you place your hands and one knee on the bench, then kick the other leg back.

What are good complementing exercises for the One leg kickback?

  • Lunges: Like the one leg kickback, lunges work the glutes, hamstrings, and quads. The movement also helps improve balance and coordination, which can enhance the effectiveness of the one leg kickback.
  • Glute Bridge: This exercise also targets the glutes and hamstrings, similar to the one leg kickback. By isolating these muscles, the glute bridge can increase strength and stability in the lower body, improving the performance of the one leg kickback.

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