How to do Squat with Back Kick

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: calves, glutes, hamstrings, quadriceps


Make sure you have space behind you to take a step back for this exercise. Start with your feet at shoulder width and your hands on your hips. Keep your chest up and look straight ahead.

Lift your left foot up off the floor and shift your weight into your right leg. Then start to bend your right knee and sit your hips back and down. As you do this, reach back with your left foot and place it down on the floor without putting your heal down. Stand up and step your left foot back up to the start position. Then repeat this movement on the left leg whilst stepping the right foot back.

Continue this sequence of squats with a step back on alternating legs for the duration of the exercise.

How to make Squat with Back Kick easier

Try our Squats exercise as a way to get comfortable with the basics of this movement first.

How to make Squat with Back Kick more challenging

Once you are comfortable with this movement, up the intensity with Rear Lunges, Forward Lunges and Single Leg Squats.

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