Squat to Kickback
The Squat to Kickback is a compound exercise that mainly works the glutes & hips and quads, with help from the lower back and hamstrings. No equipment needed: it uses just your bodyweight.
Squat to Kickback Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Hamstrings
How to do the Squat to Kickback
Stand with your feet shoulder-width apart and your hands clasped in front of your chest.
Bend your knees and push your hips back to lower down into a comfortable squat.
Press through your heels to return to a standing position.
As you reach the top, shift your weight to one leg and extend the opposite leg straight back behind you to squeeze your glutes.
Lower your foot back to the starting position and immediately begin your next squat.
Squat to Kickback FAQs
What muscles does the Squat to Kickback work?
The Squat to Kickback mainly works the glutes & hips and quads, with help from the lower back and hamstrings. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Squat to Kickback?
None. The Squat to Kickback is a bodyweight exercise, so you can do it anywhere.
Is the Squat to Kickback a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Squat to Kickback go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.