Legs · Bodyweight
Back Leg Lift Jack
How to do the back leg lift jack, 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
- Extension
- Mechanic
- Compound
How to do it
Stand tall, then in one motion swing both arms overhead while kicking one leg straight back behind you. Return to the start and repeat, alternating legs in a jumping-jack rhythm. Squeeze the glute of the working leg at the top of each kick.
- 1Glute of the back leg squeezing as it lifts
- 2Tall, upright torso through each rep
- 3A steady jack rhythm with the arms overhead
Common mistakes
- Don't arch your lower back to swing the leg higher
- Avoid leaning your chest forward as the leg goes back
- Don't rush and lose control of the kick
Muscles worked
The back leg lift jack mainly works the glutes, with the hamstrings, lower back, lower abs, calves, front delts, and side delts assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- CalvesSupport
- Front DeltsSupport
- Side DeltsSupport
- Upper TrapsMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- Rear DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the back leg lift jack 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.