Arm Lift Leg Kickback
Balance challenge! Tone glutes, shoulders, & core with this dynamic exercise. Feel the burn and build stability.
The Arm Lift Leg Kickback mainly works the glutes & hips and back, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Arm Lift Leg Kickback Muscles Worked
Primary
Glutes (gluteus maximus); Lats (latissimus dorsi)
Secondary
Side Shoulder (lateral deltoid); Deep Core (transverse abdominis)
Arm Lift Leg Kickback Variations and Alternatives
How to do the Arm Lift Leg Kickback
Stand with your feet shoulder-width apart and arms at your sides.
Engage your core and maintain a straight back.
Lift your arms straight in front of you to shoulder height.
Simultaneously, lift your right leg straight back, keeping your knee straight and using your glutes to lift your leg. Your body should form a straight line from your fingertips to your toes.
Hold this position for a moment, focusing on your balance and the tension in your glutes and shoulders.
Lower your arms and right leg back to the starting position.
Repeat the movement, this time lifting your left leg while lifting your arms.
Continue to alternate legs for each repetition.
Perform the desired number of repetitions or for a set duration, ensuring consistent form throughout the exercise.
Remember to breathe steadily throughout the movement, and focus on maintaining balance and control during the leg kickback and arms lift. This exercise is great for improving overall balance, engaging the core, and toning the glutes and shoulders.
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Arm Lift Leg Kickback FAQs
What muscles does the Arm Lift Leg Kickback work?
The Arm Lift Leg Kickback mainly works the glutes & hips and back, with help from the shoulders and core. The main muscles are the gluteus maximus and latissimus dorsi.
What equipment do you need for the Arm Lift Leg Kickback?
None. The Arm Lift Leg Kickback is a bodyweight exercise, so you can do it anywhere.
What workout day should the Arm Lift Leg Kickback go on?
It belongs on push day in a push/pull/legs routine.
What are some Arm Lift Leg Kickback variations and alternatives?
Similar exercises include the 90-To-90 Kickout Leg Lift, Alternating Arm Circles Leg Lift, Arm Leg Lift to Split-Squat and Back-Leg Arm Swing Raise.
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