Standing Back-Kick Knee Raise
Boost balance & core! This standing exercise combines a knee raise with a back-kick, strengthening your legs and improving coordination.
The Standing Back-Kick Knee Raise mainly works the glutes & hips and quads, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Standing Back-Kick Knee Raise Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Standing Back-Kick Knee Raise Variations and Alternatives
How to do the Standing Back-Kick Knee Raise
Positioning:
Stand up straight with your feet hip-width apart.
Place your hands on your hips or extend your arms out to the sides for balance.
Engage your core muscles to maintain stability.
Movement Instructions:
Lift your right knee towards your chest while balancing on your left leg. Keep your toes pointed upwards and your knee bent at about a 90-degree angle.
As you bring your knee up, simultaneously extend your left leg straight back behind you, keeping your foot flexed.
Hold this position for a moment, feeling the stretch in your left leg and engaging your core.
Return to the starting position by lowering your right knee and bringing your left leg back to the ground.
Repeat the movement for 10-15 repetitions on your right side.
Switch legs and perform the same number of repetitions on your left side.
Tips:
Keep your back straight and avoid leaning forward or backward.
Move in a controlled manner to maintain balance and prevent injury.
If you need additional stability, you can hold onto a wall or sturdy surface.
Standing Back-Kick Knee Raise FAQs
What muscles does the Standing Back-Kick Knee Raise work?
The Standing Back-Kick Knee Raise mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Standing Back-Kick Knee Raise?
None. The Standing Back-Kick Knee Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Back-Kick Knee Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Back-Kick Knee Raise variations and alternatives?
Similar exercises include the 90-To-90 Kickout Leg Lift, Alternating Butt-Kick to Knee Thrust, Arm Swing Butt-Kick and Arm Lift Leg Kickback.
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