Straight Leg Kickbacks
Equipment Needed
About This Exercise
A glute isolation exercise performed on all fours, extending one leg straight back and upward with the knee fully extended to target the glutes and hamstrings.
How to Perform
- 1
Setup
Start on all fours with your hands directly under your shoulders and knees under your hips. Keep your back flat and your core engaged throughout the movement.
- 2
Extend the Leg
Keeping your leg straight, drive one foot up and back by squeezing your glute. Lift until your leg is in line with your torso or slightly above, maintaining a fully extended knee.
- 3
Squeeze at the Top
Hold briefly at the top of the movement and squeeze your glute hard. Keep your hips level and avoid rotating or arching your lower back.
- 4
Lower with Control
Slowly lower your leg back toward the starting position with control, stopping just before it touches the ground. Repeat for all reps before switching sides.
Form Tips
- •Keep your leg straight throughout the entire movement
- •Keep your hips level - do not rotate or tilt to one side
- •Squeeze the glute hard at the top of each rep
- •Maintain a flat back throughout - do not arch your lower back
Common Mistakes to Avoid
- •Bending the knee instead of keeping the leg straight
- •Arching the lower back to lift the leg higher
- •Rotating the hips open instead of keeping them square
- •Using momentum to swing the leg up instead of squeezing the glute
Primary Muscles
Secondary Muscles
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