Exercise guide
Squat To Kickback
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
This compound movement combines a standard squat with a hip extension to target the glutes and quadriceps while improving balance and core stability. It is highly effective for isolating the gluteus maximus through the kickback phase immediately following the squat's concentric drive.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Engage your core and keep your chest upright with shoulders pulled back.
- Place your hands together in front of your chest or on your hips for balance.
How to do it
- Inhale as you lower your hips back and down into a squat until your thighs are at least parallel to the floor.
- Exhale as you drive through your heels to return to a standing position.
- As you reach the top, shift your weight onto your left leg and kick your right leg straight back behind you, squeezing the glute.
- Lower the right foot back to the starting position and repeat the sequence, alternating the kicking leg with each repetition.
Form checklist
- Keep your back flat and avoid rounding your spine during the squat.
- Ensure your knees stay aligned with your toes and do not cave inward.
- Avoid arching your lower back during the kickback; the movement should come from the hip.
- Keep the kicking leg straight and your toes pointed toward the floor.
- Maintain a controlled tempo, avoiding the use of momentum to swing the leg.
Pro tips
- Focus on a hard glute squeeze at the peak of the kickback to maximize muscle fiber recruitment.
- Keep your hips square to the front throughout the kickback to ensure the gluteus maximus is doing the work rather than the lower back.
Make it harder
- Place a resistance mini-band around your thighs just above the knees to increase glute activation.
- Add a 2-second pause at the peak of the kickback to increase time under tension and challenge your balance.
Frequently asked
- What muscles does the squat to kickback work?
- The squat to kickback primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the squat to kickback?
- The squat to kickback requires no equipment — just your body weight.
- Is the squat to kickback good for beginners?
- Yes. The squat to kickback is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps