Back Kick Overhead Press
Expert Advice
Ensure proper alignment by keeping your head and spine in a neutral position during the overhead press.
How-to-do Steps
- Stand with feet hip-width apart and arms bent at the elbows, hands in front of shoulders.
- Kick one leg back while simultaneously extending your arms overhead in a press motion.
- Return to the starting position and repeat with the other leg.
- Continue alternating legs and arms for the desired number of repetitions.
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Muscles Worked
Back Kick Overhead Press primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, Triceps, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads12%
Hamstrings12%
Calves8%
Glutes12%
Shoulders12%
Chest12%
Abs12%
Triceps20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Back Kick Overhead Press work?
Back Kick Overhead Press primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, Triceps. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Back Kick Overhead Press?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Back Kick Overhead Press suitable for beginners?
Back Kick Overhead Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
