Target Muscle

    Glutes

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    LegsBody Weight

    Bench Kickback

    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. 1

      Sit on a bench with your back against the bench and your feet flat on the ground.

    2. 2

      Place your hands on the bench for support.

    3. 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. 4

      Pause for a moment at the top, then slowly lower your hips back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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