The bench kickback is a bodyweight exercise targeting the glutes and hamstrings. It involves lifting the hips off a bench to form a straight line from knees to shoulders, emphasizing glute activation and kickback strength.
Also Works
Hamstrings
How to Perform
1
Sit on a bench with your back against the bench and your feet flat on the ground.
2
Place your hands on the bench for support.
3
Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
4
Pause for a moment at the top, then slowly lower your hips back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Place your hands on the bench and engage your glutes to drive your hips upward, squeezing hard at the top.
•Focus on the glute contraction rather than just lifting the hips; think about driving through your heels.
•Hold the top position for 2 seconds on each rep to maximize glute activation.
Common Mistakes
•Hyperextending the lower back at the top instead of achieving hip extension through glute contraction.
•Pushing through the toes instead of the heels, which recruits the quads more than the glutes.
•Not reaching full hip extension at the top, cutting the rep short.