How to perform Static Beast Kickbacks

Static Beast Kickbacks are an advanced variation of the original Static Beast exercise that strengthens the arms, glutes, shoulders and core. This exercise also challenges trunk, shoulder and hip stability which is important for preventing injuries and improving posture.

Level/Difficulty: Advanced

Muscle Group(s): triceps, shoulders, obliques/abs, hip flexors, glutes

Equipment: none

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Core engaged, push ribcage away from floor, lift knees, hold position as you extend one leg at a time

Before starting:

Keeping the core engaged will make sure the lower back doesn’t hyperextend.

1. Start on all fours, pushing the ribcage towards the ceiling, but maintaining a neutral spine.

2. Lift your knees off the floor, maintaining the neutral spine. Inhale and brace your core

3. Keep the torso still as you slowly extend one leg behind you. Hold your position for 2 seconeds.

4. Return that leg to the start without the knee touching the floor. Repeat on the other leg, and continue alternating between the legs.