Legs · Dumbbell
Dumbbell Kickbacks on Exercise Ball
How to do the dumbbell kickbacks on exercise ball, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie chest-down over an exercise ball with your hips on the ball and the balls of your feet on the floor. Hold a dumbbell in each hand and lift one leg back and up, squeezing your glute at the top, then lower with control and alternate legs.
- 1Feel your glute contract as you lift the leg back and up
- 2Keep your torso steady on the ball and core engaged
- 3Pause at the top to maximize glute activation
Common mistakes
- Avoid swinging the leg or using momentum
- Do not arch your lower back; drive the lift from the hip
- Do not let the ball roll; keep your hips anchored on it
Muscles worked
The dumbbell kickbacks on exercise ball mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
Kovo programs the dumbbell kickbacks on exercise ball 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.