One-Leg Kickback (With Bench Support)
Standing and leaning lightly on a bench back, one leg kicks back from the hip while the torso stays still.
How to do it
Setup
Hands on the back of an upright bench, slight forward lean, weight on one leg.
Steps
- Kick the free leg back, knee slightly bent.
- Pause with the glute fully tight.
- Swing it back under the hip; finish the side.
Common mistakes
Pushing the bench away to kick higher: the hands only balance. Arching to add range: the glute ends the movement. Standing knee locked hard: keep it soft.
Breathing
Exhale on the kick, inhale returning.
