Single Leg Squat Kickback | Illustrated Exercise Guide

Primary muscles: Glutes, hips, thighs
Secondary muscles: Lower back, core, calves
Equipment: No equipment

SINGLE LEG SQUAT KICKBACK INSTRUCTIONS

1. Start with your feet a little wider than shoulder-width apart, transfer your weight to your right leg and lift your left foot off the floor.
2. Bend your right knee, lower your hips back and squat.
3. Stand up, then kick your left leg back.
4. Lower your left foot to a few inches off the floor and repeat for the duration of the set.
5. Return to the starting position and repeat with the opposite leg.

PROPER FORM AND BREATHING PATTERN

Maintain your core tight, back straight, hips back and keep your toes pointed. Inhale as you squat, and exhale as you kick your leg back and squeeze the glutes.

EXERCISE BENEFITS

The single leg squat kickback is an advanced version of the squat kickback, that works your glutes and thighs to an even greater degree. This exercise also challenges and strengthens the core and improves your stability and balance.

DEMONSTRATION

SETS AND REPS

Do 2 or 3 sets of 10 to 15 repetitions on each side. For a complete glute and thigh workout, pair the single leg squat kickback with the side lunge to leg lift and the curtsy lunge side kick.

CALORIES BURNED

To calculate the number of calories burned doing the single leg squat kickback, enter your weight and the duration of the exercise:

RELATED LOWER BODY EXERCISES

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Side lunge to leg lift
Resistance band clamshell
Band donkey kicks
Band kickback

WORKOUT ROUTINES