One leg kickback (with bench support)
Target your glutes and hamstrings with the one-leg kickback. This exercise uses a bench for support as you extend one leg backward, building strength and
- Movement
- Isolation
- Force
- Push
- Per set
- 30s
- Rest
- 1 min
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Variations of One leg kickback (with bench support)
Description
An exercise that targets the glutes and hamstrings, with the individual standing on one leg and kicking the other back while using a bench for support.
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How to do One leg kickback (with bench support)
- 01Setup
Stand facing a sturdy bench or chair, placing your hands on it for balance and keeping your feet hip-width apart.
- 02Setup
Shift your weight onto one leg, maintaining a slight bend in the knee of your supporting leg. Keep your torso upright and core engaged.
- 03
Slowly extend your free leg straight back behind you, squeezing your glute at the top of the movement.
- 04
Focus on lifting your heel towards the ceiling, ensuring the movement comes from your hip and not your lower back.
- 05
Lower your leg with control, returning to the starting position without letting your foot touch the ground.
- 06
Complete all repetitions on one side before switching to the other leg to maintain balance and focus.
Tips
- Actively focus on contracting your gluteus maximus throughout the entire range of motion, particularly at the peak of the kickback.
- Maintain a neutral spine and avoid arching your lower back excessively as you lift your leg; the movement should be initiated by the glutes.
- Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent momentum from taking over.
- Keep your hips level and square to the bench throughout the exercise, preventing any rotational movement that could shift tension away from the glutes.
Common mistakes
- Arching the lower back to lift the leg too high reduces glute activation; instead, focus on a smaller, controlled range of motion where your glutes are doing the work and your core remains engaged.
- Swinging the leg or using momentum diminishes muscle engagement; perform the movement slowly and deliberately to ensure your glutes are the primary movers.
- Letting the hips rotate or open up during the kickback can lead to improper form and reduced glute isolation; keep your hips square to the bench and facing forward throughout the entire exercise.
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Get Ellim — FreeQuestions
What muscles does One leg kickback (with bench support) work?
One leg kickback (with bench support) primarily targets Gluteus Maximus. Secondary muscles include Hamstrings.
Is One leg kickback (with bench support) good for beginners?
One leg kickback (with bench support) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for One leg kickback (with bench support)?
You need Body weight to perform One leg kickback (with bench support). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for One leg kickback (with bench support)?
Actively focus on contracting your gluteus maximus throughout the entire range of motion, particularly at the peak of the kickback. Maintain a neutral spine and avoid arching your lower back excessively as you lift your leg; the movement should be initiated by the glutes. Control the eccentric (lowering) phase of the movement to maximize muscle engagement and prevent momentum from taking over. Keep your hips level and square to the bench throughout the exercise, preventing any rotational movement that could shift tension away from the glutes.
What are common mistakes when doing One leg kickback (with bench support)?
Arching the lower back to lift the leg too high reduces glute activation; instead, focus on a smaller, controlled range of motion where your glutes are doing the work and your core remains engaged. Swinging the leg or using momentum diminishes muscle engagement; perform the movement slowly and deliberately to ensure your glutes are the primary movers. Letting the hips rotate or open up during the kickback can lead to improper form and reduced glute isolation; keep your hips square to the bench and facing forward throughout the entire exercise.
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Free · iPhone only · Available on the App Store