Seated Kickback
Step by step
How to perform
- Extend your legs out in front of you, keeping your feet together and your toes pointed.
- Engage your core and maintain a straight back as you slowly bend your knees and pull them toward your chest.
- Pause for a moment when your knees are close to your chest, then slowly extend your legs back out in front of you.
- Repeat this exercise for your desired number of repetitions, ensuring to keep your movements slow and controlled to maximize the workout's effectiveness.
Overview
About this exercise
The Seated Kickback is a targeted exercise that primarily strengthens the glute muscles, contributing to improved balance, enhanced athletic performance, and better support for the lower back. It is suitable for individuals at all fitness levels, including beginners and those with limited mobility, as it can be modified according to individual capabilities. One would want to perform this exercise to tone the buttocks, improve posture, and support overall body strength and endurance.
Coaching cues
Form tips
Extend one leg back and up, keeping the knee straight, until your foot is at the same height as your glutes. Then, slowly lower your foot back to the ground. Make sure the movements are controlled and not too fast, as this can cause strain on your lower back and does not effectively engage your glute muscles.
While performing the seated kickback, it's important to engage your core muscles. This not only helps to maintain your balance but also enhances the effectiveness of the exercise by involving more muscle groups.
A common mistake is overextending the leg during the kickback.
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