Primary muscles: Glutes, hips, thighs
Secondary muscles: Lower back, core, calves
Equipment: No equipment
Squat Kickback Instructions
1. Start with your feet a little wider than shoulder-width apart and squat.
2. As you stand up, transfer your weight to one leg and kick back with the opposite leg.
3. Return to the starting position and repeat on the opposite side.
Proper Form And Breathing Pattern
Keep your hips back, your core engaged, your toes pointed, and keep the movement fluid and continuous. As you kick your legs back, squeeze and tighten your glutes as much as you can. Inhale as you squat and exhale as you shift your weight to one leg.
From the Shop
The squat kickback is a more dynamic version of the regular squat, with an additional kickback movement. If you’re trying to work on your glutes, the squat kickback is a great exercise to add to your workout routine. You will see improvements in muscle strength and also in core stability and balance.
Squat Kickback Demonstration
Sets And Reps
If you’re doing a cardio workout, alternate between legs and do 30-second to 1-minute sets. If your goal is to strengthen the muscles, perform 2 or 3 sets of 10 to 15 repetitions on each side. To also work on your outer and inner thighs you can mix it up and add a couple of squats with a side kick to your workout routine.
To calculate the number of calories burned doing the squat kickback, enter your weight and the duration of the exercise:
Related Warm Up Exercises
Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
Modified jumping jacks
Standing mountain climbers
Belly Fat Burner Workout
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Lower Body Workouts
Brazilian Butt Workout
Want to know the secret to a perfect booty? Try this Brazilian butt workout to shape, lift and firm your booty fast! A 30-minute at-home exercise routine to tone …
Upper Body Workouts
30-Minute Upper Body Workout
Look your best and get your arms, shoulders, back, and chest in tip-top shape with this 30-minute upper body workout. This strength …
Leave a Reply
You must be logged in to post a comment.