Smart Workout Diary

Single-Leg Kickback

The single-leg glute kickback is a bodyweight hip-extension exercise performed on hands and knees. It primarily targets the glutes while the hamstrings and core help control the movement and keep the pelvis stable. It supports glute strength, hip control, and lower-body training.

Demonstration

Single-Leg Kickback — demonstration 1
Single-Leg Kickback — demonstration 2

Instructions

  1. Set up on all fours with hands under shoulders and knees under hips. Keep your spine long, ribs gently down, and gaze toward the floor.
  2. Brace your core and shift your weight evenly through both hands and the supporting knee without rotating your hips.
  3. Lift one leg behind you by extending the hip until the thigh is roughly in line with your torso. Keep the knee bent at about 90 degrees and the foot relaxed.
  4. Squeeze the glute briefly at the top without arching your lower back, then lower the knee under control without resting it heavily on the floor.
  5. Complete all repetitions evenly on one side, then repeat on the other side. Stop the set if you cannot keep the pelvis level or feel lower-back discomfort.
Muscle Group
Glutes
Other Muscle Groups
Hamstrings
Type
Calisthenics
Mechanics
Isolation
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the pelvis square: lift the leg only as high as you can without opening the hip or twisting your torso.
  2. Move from the hip: avoid using a lower-back arch to make the leg travel higher.
  3. Use a slow tempo: control both the lift and return, and exhale gently as you extend the hip.
Exercise library