Single Leg Kickback
10 reps
From all fours, kick one bent leg up until your hamstring lines up with your back, then lower it.
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GLUTES
Single Leg Kickback
A bodyweight kickback done on all fours that mainly targets the glutes. Extending one hip at a time lets you feel out and correct mobility or strength gaps between sides. It's a beginner-friendly way to learn glute activation without any equipment.
How to do it
- 1
Get on all fours with your hands under your shoulders and knees under your hips, bent to 90 degrees.
- 2
Brace your core to keep a neutral spine.
- 3
Keeping the ankle bent, extend one hip by squeezing that glute to lift the foot toward the ceiling.
- 4
Raise until the hamstring lines up with your back, holding the 90-degree knee bend, and squeeze briefly at the top.
- 5
Lower back to the start and repeat, keeping your hips square to the floor, then switch sides.