Straight Leg Kickback
The Straight Leg Kickback is a bodyweight isolation exercise performed on all fours that targets the glutes and hamstrings. It effectively builds posterior chain strength and improves hip extension stability without requiring external weight.
Since this exercise relies on metabolic stress and muscle activation rather than heavy loads, the AI analyzes your RPE and set duration to ensure you are reaching genuine fatigue. If your recovery data (HRV or sleep) indicates central fatigue, the app may adjust your rep targets to prevent form breakdown in the lower back. Additionally, if you have a history of lumbar pain, the system can recommend stabilizing alternatives to ensure you target the glutes without compromising spinal alignment.
Form Cues
- Start on all fours with hands under shoulders
- Brace your core tightly to flatten your back
- Squeeze your glute to lift your leg straight back
- Keep your toes pointed down at the floor
- Control the lowering phase completely
- Don't arch your lower back to get the leg higher
- Don't swing the leg using momentum
- Don't rotate your hips open to the side
- Don't look up or crane your neck
Common Mistakes
- Hyperextending the lumbar spine
- Using momentum to swing the leg
- Rotating hips to compensate
- Insufficient glute contraction at top
- Bending the knee of the working leg
Muscles Worked
This exercise primarily isolates the gluteus maximus, driving hip extension while keeping the lever arm long for increased tension. It secondarily engages the hamstrings to maintain leg straightness and utilizes the core musculature to stabilize the pelvis against rotation.
Primary
Secondary
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