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Glutes · Intermediate

Dumbbell Back Kick with Overhead Press

Coordinated light-dumbbell combination pairing a standing hip extension with a bilateral overhead press and single-leg balance.

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Exercise overview

Training details

GlutesHamstringsShouldersTricepsAbs

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall holding light dumbbells at shoulder height with the feet about hip-width apart.
  2. 02Brace the trunk and shift onto one leg without locking the supporting knee.
  3. 03Extend the opposite leg a short distance behind you while pressing both dumbbells overhead.
  4. 04Finish with the pelvis facing forward, ribs controlled, and arms stacked overhead without leaning the trunk.
  5. 05Lower the dumbbells and return the foot together, then alternate sides for equal repetitions.

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