Standing Chest Push Hip Extension Kickback

Muscles worked

Setup

1. Stand tall with your feet hip-width apart and your core braced.
2. Bring your hands to chest level with palms facing forward and elbows tucked close to your ribs.
3. Shift your weight slightly onto your standing leg, maintaining a soft bend in the knee for stability.

How to do it

1. Simultaneously push both hands forward until arms are fully extended while kicking one leg straight back behind you.
2. Exhale during the extension, squeezing your chest, triceps, and the glute of the working leg at the peak of the movement.
3. Inhale as you return your hands to your chest and your foot to the floor with controlled tempo.
4. Alternate legs for each repetition, ensuring a smooth transition and maintaining an upright torso.

Form checklist

• Keep your hips square to the front; avoid rotating the pelvis during the kickback.
• Maintain a neutral spine and avoid arching your lower back as the leg extends.
• Ensure the standing knee remains stable and does not cave inward.
• Keep your shoulders down and away from your ears during the push phase.

Pro tips

• Create 'internal resistance' by imagining you are pushing a heavy object away from you to maximize pectoral and triceps engagement.
• Focus on driving the heel back rather than lifting the foot up to ensure the glutes do the work instead of the lower back.

Make it harder

• Perform the movement on an unstable surface, like a foam pad, to increase core and ankle stability demands.
• Add a two-second pause at the point of full extension to challenge your balance and peak muscle contraction.

Frequently asked

What muscles does the standing chest push hip extension kickback work?

The standing chest push hip extension kickback primarily targets the glutes, hamstrings, and triceps, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the standing chest push hip extension kickback?

The standing chest push hip extension kickback requires no equipment — just your body weight.

Is the standing chest push hip extension kickback good for beginners?

Yes. The standing chest push hip extension kickback is a beginner-friendly movement and a strong foundation to build on.

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