Straight Leg Kickback

Straight Leg Kickback is an isolation exercise that primarily targets the glutes and hamstrings. It is a beginner-level exercise commonly included in lower body workouts, warm-ups, or glute activation routines.

The movement emphasizes hip extension with a straight leg, placing constant tension on the glute muscles throughout the motion. It can be done using just body weight, or with added resistance like ankle weights, resistance bands, or cable attachments to increase difficulty.

This exercise is particularly useful for improving glute engagement and control, which can translate into better performance in compound lifts like squats and deadlifts. Because it requires little to no equipment, it's also a popular choice for home workouts and physical therapy.

1. Start in an all-fours position on the floor, with your hands under your shoulders and knees under your hips.
2. Extend one leg straight back and slightly upward, keeping it fully extended and foot flexed.
3. Focus on squeezing your glutes at the top of the movement while keeping your hips square to the ground.
4. Avoid arching your lower back or rotating your hips as you lift your leg.
5. Lower the leg in a controlled motion without letting the foot touch the floor completely.
6. Perform all reps on one side, then switch to the other leg.

Straight Leg Kickback is a low risk exercise when done with proper form and control.

The most common issue arises when people arch their lower back during the movement, which can strain the lumbar spine. To prevent this, it's important to engage the core and keep the back neutral.

Knee discomfort may also occur if the surface is too hard. Using a padded mat can help alleviate pressure on the knees and make the position more comfortable during longer sets.