Fitwill stands in solidarity with Ukraine

One leg kickback (with bench support)

One leg kickback (with bench support)

The one leg kickback, with bench support, is a challenging exercise that targets the glutes, hamstrings, and lower back. This exercise is ideal for anyone looking to strengthen and tone their lower body muscles. It can be performed at home or in the gym with the aid of a bench. To do the one leg kickback, start by positioning yourself on all fours, with your hands directly under your shoulders and knees directly under your hips. Place one hand on the bench, ensuring it is stable and secure. Keep your core engaged and maintain a neutral spine throughout the movement. Next, extend one leg straight back, keeping it in line with your body. Your thigh should be parallel to the floor, and your foot should be flexed. Slowly raise your leg as high as possible while maintaining control and without arching your back or shifting your weight to the opposite side. Pause for a moment at the top of the movement, squeezing your glutes, then lower your leg back down in a controlled manner. Repeat the exercise for the desired number of repetitions, then switch sides and perform with the opposite leg. Remember to breathe consistently throughout the movement and focus on maintaining proper form. The one leg kickback is an excellent exercise to include in your lower body workout routine. It not only targets the glutes and hamstrings but also helps to improve stability and balance. As with any exercise, it's important to start with an appropriate weight or resistance level and gradually increase as your strength improves. Incorporate this exercise into your fitness regimen for stronger, firmer, and more sculpted legs and glutes.


  • 1. Start by facing a bench and placing your hands on it for support. Make sure your feet are hip-width apart and your core is engaged.
  • 2. Lift your right leg back and up, keeping it straight and squeezing your glutes at the top of the movement. Your back should remain straight throughout.
  • 3. Lower your right leg back down, but keep it hovering just above the ground to maintain tension in the glutes.
  • 4. Repeat the movement for the desired number of repetitions on the right leg before switching to the left leg.
  • 5. Remember to breathe throughout the exercise and maintain proper form.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and prevent unnecessary strain on your lower back.
  • Focus on squeezing your glute muscles as you extend your leg back, feeling the contraction in your buttocks.
  • Make sure to keep your hips level throughout the movement to avoid any twisting or rotation.
  • Control the movement and avoid swinging your leg to maintain proper form and maximize muscle activation.
  • Incorporate a variety of resistance levels, such as using ankle weights or resistance bands, to progressively challenge your glute muscles.
  • Maintain a slow and controlled pace during both the concentric and eccentric phases of the exercise for optimal muscle development.
  • Listen to your body and modify the range of motion if you experience any discomfort or pain in your joints or muscles.
  • Consider performing this exercise as part of a well-rounded lower body workout routine to target multiple muscle groups.
  • To further enhance stability, place your hands on a bench or sturdy support while performing the exercise.
  • Focus on breathing properly throughout the exercise, exhaling as you extend your leg back and inhaling as you bring it forward.

Related Exercises

Elevate Your Workouts Today

Ready to transform your training? Download Fitwill and see the difference!

App screenshot