Legs · Bodyweight
Straight-leg Kickback
How to do the straight-leg kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start on all fours, extend one leg straight back with toes pointed down and hips square. Lift the straight leg by squeezing the glute, then lower with control.
- 1Feel the glute and hamstrings lifting the straight leg
- 2Keep your hips square and core tight
- 3Control the lift and the lowering phase
Common mistakes
- Don't arch the low back or rotate the hips
- Avoid bending the knee or pointing the toes up
- Don't swing the leg
Muscles worked
The straight-leg kickback mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
Kovo programs the straight-leg kickback 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 April 2026.