How to Do Kickback Squat Properly

Everybody who wants a nicely rounded bottom check-in! And this announcement is brought to you courtesy of the kickback squat.

Now if you have been around the fitness scene for even a short while, you might have picked the fact that squats and glutes are a much made in fitness heaven.

You may have also realized by now, that squats are not the easiest exercise to do, but the gains are very visible if you are consistent. The kickback squat takes the squat and throws in an extra challenge in it as if it is not hard enough.

There is an element of kicking back that you will incorporate into your conventional squat. Now at this point, other people may scoff and swear to stick by their squat, but this is where it gets interesting.

That kickback aspect does great things to the glute muscles. If this is an area you are really looking to work, let the naysayers go.

You stick around as we break down the specifics of the kickback squat exercise, including the steps, benefits and things you should not do when going about this exercise.


Stand up with a straight back and the feet just a little wider than shoulder-width apart.

Tighten your core and drop slowly into a squat.

As you rise from the squat, shift the weight to the left leg and kick the right one back while tightening your glutes.

Return the right leg to the ground as you straighten up and push your hips back.

Drop to a squat and this time shift your weight to the right leg as you kick the left one back.

Keep alternating the legs like this for as many reps as you can.


As we had stated before, this exercise is a friend of the glutes. However, the glutes aren’t the only muscles that gain from it. The hips that you push back and the thighs also benefit from the motions involved in doing this exercise.

It does not stop there though, this exercise also works the calves, core and the lower back.


This is actually a highly beneficial exercise because it combines the endless benefits of a squat with these of a kickback.


When kicking back, you wiull be required to remain steady on one leg. This movement not works on the balance of the legs but is great for improving overall body balance.

This is a good functional movement to practice because it reflects on our everyday movements. While in this position, you strengthen the calves and quads.


This exercise could very well become a HIIT workout routine if you are diligent enoght to make it part of your overall exercise regime.

It has aspects of strength training, at the same time, the movements involved increase the heart rate.


This is one exercise that just does not know when to stop when it comes to the number of muscles it can work at once.

It works muscles in both the upper and the lower body including the glutes,hips, thighs, core, legs and lower back.



If you want to add an extra layer od challenge to this exercise, you can make use of a resistance band. Place the band just about your hips, so you have to use more effort when you kick back.

This extra tension is really good for the glutes.


  • Start this exercise by placing a yoga mat down in the floor.
  • Get on the mat and kneel down on it, with the knees hip-width apart.
  • Extend your arms in front of you, ensuring that they are at the same level with the shouders and the palms are facing inwards. Pull your shoulders in back then down. This will be your starting position.
  • Take a deep breathe and lean back slowly towards your heels. This movement should be generated from the knees, otherwise your back remains straight and your spine neutral.
  • Breathe out, as you do so extend your arms to your sides and align them with your shoulders.
  • Breathe in and return your arms to the front of your chest.
  • Breathe out and lean forward till you ge to the starting position.
  • Repeat for as many reps as you wish.

This exercise works the glutes, upper legs and hamstrings.



A squat in itself is not as easy feat to achieve.

This exercise goes ahead and demands that you shift your weight to just one leg at the point when you are rising. That point is very critical because it is easy to lose balance and topple over and get injured.

You don’t want that, and we definitely do not want that for you. Work hard on your balance, and do not rush this exercise.

If your balance worries you so much, you are free to place a high back chair close enough so that you can grab on it in case you lose balance, and far enough so that you do not kick it while you are working out.


Squats are good and have such a positive rep that they can hold their own. However, variety is the spice of life, and if this variety comes with a well-shaped bottom in tow, the better!

Always feel free to add variations to the common exercises that you know, or combine two existing exercise to make one that gives you much more at the same time than one would have.

If you incorporate the kickback squat to your routine and combine it with other exercises, what you will get is a full-body workout that does not require any equipment.