Upper Back Kick
The upper back kick is a bodyweight stability exercise targeting the rhomboids and upper back through simultaneous opposite limb extension. It also improves coordination, balance, and core stability by requiring full-body tension on all fours.
How to do it
- Start on all fours with hands under shoulders and knees under hips.
- Extend your right arm forward and your left leg back simultaneously.
- Hold for a moment, squeezing your upper back muscles.
- Return to the starting position and switch sides.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your spine in a neutral, flat position.
- Engage your core before moving your limbs.
- Reach your arm forward and leg back smoothly.
- Squeeze your upper back at the top of the lift.
Breathing: Inhale to prepare on all fours, and exhale smoothly as you extend your opposite arm and leg.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on the lumbar spine.
- Rushing through the movement without control, which reduces upper back engagement.
- Letting the hips twist to the side, which compromises your core stability and balance.
Muscles worked
Primary: rhomboids. Secondary: traps, rear delts.
Suggested sets & reps
Get fitter
3 sets × 10 alternating reps, rest 60 s
Lose weight
3–4 sets × 12–15 alternating reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 alternating reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel wrist discomfort, ease off or place your hands on padded mats or a stable elevated surface.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your upper back, shoulders, and core muscles working to keep you stable.
Can I do this exercise every day?
Yes, as it uses body weight and gentle movements, but listen to your body and rest if you feel sore.
What if my balance feels shaky?
Focus your eyes on a fixed spot on the floor just ahead of your hands to help steady yourself.