Your leg only needs to go back about 30 cm. Anything more is your spine bending, not your hip.
Out as the leg goes back, in as it returns. Hold a wall so you can breathe instead of fighting for balance.
Start here if you cannot do standing kickback with clean form yet.
Beginner · Wall or chair
Because you stand up in real life. Training the hip to extend while you are upright carries over to walking and stairs better than a version done on all fours.
Not far. Once the leg passes slightly behind your body the back starts arching to give you more range. Stop before that and squeeze instead.
Yes, and you should at first. A wall or a chair back takes balance out of it so the glute can be the thing that is working hard.
Which day to do Standing Kickback, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.
Build My Free PlanThe most important exercise for anyone who sits all day. It also relieves lower back pain.
One side at a time. You are on hands and knees, so there is no load on your lower back.
On all fours, lifting one knee out to the side. It looks silly and it works the side of the backside that almost nothing else reaches.
Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
