Shoulders · Bodyweight
Back Kick Overhead Press
How to do the back kick overhead press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Stand tall holding your hands at shoulder height. Kick one leg straight back to extend the hip while pressing both arms overhead, then return to the start and alternate legs in a flowing, full-body warm-up rhythm.
- 1Feel your glute fire as the leg kicks back and your shoulders work
- 2overhead
- 3Engage your core to stay balanced through the press and kick
- 4Move in a smooth, coordinated rhythm
Common mistakes
- Don't arch your lower back as you kick and press
- Avoid rushing and losing your balance on the standing leg
- Don't shrug your shoulders up toward your ears
Muscles worked
The back kick overhead press mainly works the front delts, with the triceps, glutes, side delts, upper traps, upper abs, lower abs, and hamstrings assisting.
- Front DeltsPrimary
- TricepsSupport
- GlutesSupport
- Side DeltsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- ForearmsMinor
- Upper ChestMinor
- Lower BackMinor
- Lower TrapsMinor
- ObliquesMinor
- QuadsMinor
- CalvesMinor
- Tibialis AnteriorMinor
Kovo programs the back kick overhead press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.