Squat Kickback | Illustrated Exercise Guide

Primary muscles: Glutes, hips, thighs
Secondary muscles: Lower back, core, calves
Equipment: No equipment

Squat Kickback Instructions

1. Start with your feet a little wider than shoulder-width apart and squat.
2. As you stand up, transfer your weight to one leg and kick back with the opposite leg.
3. Return to the starting position and repeat on the opposite side.

Proper Form And Breathing Pattern

Keep your hips back, your core engaged, your toes pointed, and keep the movement fluid and continuous. As you kick your legs back, squeeze and tighten your glutes as much as you can. Inhale as you squat and exhale as you shift your weight to one leg.

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Exercise Benefits

The squat kickback is a more dynamic version of the regular squat, with an additional kickback movement. If you’re trying to work on your glutes, the squat kickback is a great exercise to add to your workout routine. You will see improvements in muscle strength and also in core stability and balance.

Squat Kickback Demonstration

Sets And Reps

If you’re doing a cardio workout, alternate between legs and do 30-second to 1-minute sets. If your goal is to strengthen the muscles, perform 2 or 3 sets of 10 to 15 repetitions on each side. To also work on your outer and inner thighs you can mix it up and add a couple of squats with a side kick to your workout routine.

Calories Burned

To calculate the number of calories burned doing the squat kickback, enter your weight and the duration of the exercise:

Related Warm Up Exercises

Try these other warm up exercises to increase your heart rate and prepare your body for a workout:
Inchworm
Side shuffle
Modified jumping jacks
Standing mountain climbers

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