Chair Seated Kickback
Strengthen glutes & hamstrings from a chair! Perfect for all fitness levels. Do it almost anywhere!
The Chair Seated Kickback mainly works the glutes & hips and hamstrings, with help from the core and lower back. You'll need: chair.
Required Equipment
Chair Seated Kickback Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Chair Seated Kickback Variations and Alternatives
How to do the Chair Seated Kickback
Starting Position:
Sit on the edge of the chair with your back straight and feet flat on the floor.
Keep your knees bent at a 90-degree angle, positioned directly above your ankles.
Place your hands on the sides of the chair for support.
Movement:
Engage your core by pulling your belly button towards your spine.
Begin the movement by extending one leg straight back behind you, keeping the knee straight and the toes pointed.
Ensure your hips remain square and do not rotate as you extend your leg.
Hold the kickback position for a moment, feeling the contraction in your glutes and hamstrings.
Return:
Slowly bring your extended leg back to the starting position without swinging your leg or losing control.
Repeat the movement for 10-15 repetitions, focusing on maintaining steady form.
Switch Legs:
After completing the desired repetitions with one leg, switch to the opposite leg and repeat the same process.
Tips:
Keep your upper body stable and avoid leaning forward or backward during the exercise.
Breathe out as you extend your leg and inhale as you return to the starting position.
If needed, adjust your grip on the sides of the chair for better balance and support.
Cool Down:
After finishing both legs, sit back for a moment, take deep breaths, and relax before moving on to the next exercise.
Chair Seated Kickback FAQs
What muscles does the Chair Seated Kickback work?
The Chair Seated Kickback mainly works the glutes & hips and hamstrings, with help from the core and lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Chair Seated Kickback?
Chair.
What workout day should the Chair Seated Kickback go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Kickback variations and alternatives?
Similar exercises include the Chair Calf Rock Squat, Chair Glued Heel Leg Extension, Chair Single-Leg Glute Bridge and Chair Knee in & Out.
Training calculators
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