Kneeling Single Slow Kickback
Tone your glutes with the Kneeling Single Slow Kickback! A targeted exercise for a stronger, sculpted backside. Do it slow and feel the burn!
The Kneeling Single Slow Kickback mainly works the glutes & hips, with help from the lower back and hamstrings. No equipment needed: it uses just your bodyweight.
Kneeling Single Slow Kickback Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Hamstrings
Kneeling Single Slow Kickback Variations and Alternatives
How to do the Kneeling Single Slow Kickback
Start by kneeling on all fours with your hands placed under your shoulders and your knees placed under your hips.
Engage your core, keeping your back flat and your head in a neutral position, aligned with the spine.
Lift one leg off the ground, keeping the knee bent at a 90-degree angle.
Slowly extend the lifted leg upward and backward while squeezing the glutes. The sole of your foot should be facing the ceiling at the top of the movement.
Hold the peak position for a second, maintaining tension in the glutes.
Carefully lower your leg back down to the starting position without touching the knee to the ground.
Perform the desired number of repetitions with one leg before switching to the other leg.
Focus on the quality of the movement by maintaining a slow and controlled pace throughout the exercise.
Remember to breathe naturally and avoid any excessive arching of the lower back. Adding ankle weights can increase the intensity once you've mastered the body weight version.
Kneeling Single Slow Kickback FAQs
What muscles does the Kneeling Single Slow Kickback work?
The Kneeling Single Slow Kickback mainly works the glutes & hips, with help from the lower back and hamstrings. The main muscles are the gluteus maximus.
What equipment do you need for the Kneeling Single Slow Kickback?
None. The Kneeling Single Slow Kickback is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Single Slow Kickback go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Single Slow Kickback variations and alternatives?
Similar exercises include the Alternating Donkey Kick, Arm Lift Leg Kickback, Band Kneeling Rear Kick and Bear Kickback Plank.
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