Back Kick Overhead Press

Muscles worked

Setup

1. Start in a high plank position with hands shoulder-width apart.
2. Walk your feet toward your hands, pike your hips high into the air to form an inverted 'V' shape.
3. Keep your weight on the balls of your feet and your palms, with your head tucked between your arms.

How to do it

1. Inhale and lower the crown of your head toward the floor by bending your elbows diagonally backward.
2. Simultaneously lift one leg straight back and up toward the ceiling in a controlled kick, squeezing the glute.
3. Exhale and press through your palms to return to the starting pike position while lowering the leg back to the floor.
4. Repeat the movement, alternating the kicking leg for each repetition.

Form checklist

• Keep your core tight to prevent your lower back from sagging during the leg lift.
• Ensure your elbows tuck slightly inward at a 45-degree angle rather than flaring out.
• Maintain a neutral spine by looking back toward your stationary foot throughout the movement.
• Keep the kicking leg fully extended with toes pointed to maximize hamstring and glute activation.

Pro tips

• Think of driving your heel toward the ceiling to create a straight line of tension from your hands to your lifted foot.
• Pause for a split second at the bottom of the press to challenge your balance and peak glute contraction.

Make it harder

• Perform the exercise with your stationary foot on an elevated surface like a bench to increase the load on the shoulders.
• Slow the tempo to a 3-second descent to increase time under tension for the deltoids and triceps.

Frequently asked

What muscles does the back kick overhead press work?

The back kick overhead press primarily targets the deltoids, glutes, hamstrings, and quadriceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the back kick overhead press?

The back kick overhead press requires no equipment — just your body weight.

Is the back kick overhead press good for beginners?

The back kick overhead press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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