A single-leg squat variation that trains the legs and glutes with a backward step.
- +Builds leg and glute strength
- +Improves balance between sides
- –Balance can limit loading
- –May challenge knee mobility
This exercise targets:
Glutes
Glutes
Abductors
Quadriceps
Quads
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Hold a kettlebell close to your chest with both hands
- Stand tall with feet about hip-width apart
- Step one foot straight back, landing on the ball of that foot
- Bend both knees and lower your back knee toward the floor
- Keep your chest up and front knee tracking over your toes
- Push through the heel of your front foot to stand back up
- Return to the start, then repeat on the other side
- Move slowly and keep your core tight throughout
