Back Kick Overhead Press
Description
The back kick overhead press combines a standing glute kickback with an overhead dumbbell press. As the leg kicks back, the dumbbells press up overhead. It trains the glutes, shoulders, and core stability simultaneously and is useful for athletic conditioning and balance work.
Equipment Required
Back Kick Overhead Press Instructions
- Stand tall holding a dumbbell in each hand at shoulder level.
- Use a pronated grip with palms facing forward.
- Brace your core and keep your chest up.
- Kick one leg straight back behind you.
- As the leg kicks back, press both dumbbells overhead.
- Lock out the arms and squeeze the glute on the working leg.
- Lower the leg back down and the dumbbells back to shoulder level.
- Alternate sides each rep.
Back Kick Overhead Press Form & Visual
Back Kick Overhead Press Benefits
- Combines glute and shoulder work
- Trains balance and stability
- Builds full-body coordination
- Time-efficient combo move
- Useful for athletic conditioning
- Improves single-leg strength
Back Kick Overhead Press Muscles Worked
- Gluteus maximus
- Front deltoid
- Side deltoid
- Triceps brachii
- Hamstrings
Back Kick Overhead Press Variations & Alternatives
- Standing Kickback
- Overhead Press
- Single Leg Deadlift
- Reverse Lunge with Press
