Standing Front to Back Kick
Standing front to back kick is a bodyweight exercise targeting the glutes, with secondary engagement of the hip flexors, hamstrings, and abs. It involves swinging one leg forward and backward through a full sagittal arc to dynamically activate the posterior chain and improve hip mobility.
How to do it
- Stand with your feet hip-width apart and shift your weight onto one leg.
- Kick your free leg forward to hip height, keeping the knee extended and core engaged.
- Swing the leg back behind you, extending it at the hip, and squeeze your glute at the top.
- Continue swinging the leg forward and backward in a controlled, continuous motion.
- Complete the desired number of repetitions, then switch legs.
Form cues
- Stand tall and engage your core to keep your torso stable.
- Keep the moving leg straight as you swing it forward and back.
- Control the movement using your glutes rather than momentum.
- Hold onto a wall or chair lightly for balance if needed.
Breathing: Inhale as your leg swings forward, and exhale smoothly as you swing it back and squeeze your glute.
Common mistakes
- Arching the lower back when kicking backward, which strains the lumbar spine instead of isolating the glutes.
- Using momentum to swing the leg too high, which reduces muscle engagement and control.
- Bending the knee of the moving leg, which changes the exercise into a different movement and reduces hamstring stretch.
Muscles worked
Primary: glutes. Secondary: hip flexors, hamstrings, abs.
Suggested sets & reps
Get fitter
2–3 sets × 10–12 reps per leg, rest 60 s
Lose weight
2–3 sets × 12–15 reps per leg, rest 45 s
Build muscle
3 sets × 10–12 reps per leg, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching pain in your hip joint, ease off and reduce your range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if I lose my balance during the kick?
Hold lightly onto a sturdy wall, countertop, or the back of a chair with one hand for support while you practice.
How high should I swing my leg?
Swing it only as high as you can while keeping your torso upright and your lower back still. Height is less important than control.
Can I do this exercise every day?
Yes, because it is a low-impact bodyweight movement, you can use it daily as part of your warm-up routine.