Fit Mom Bench Kickouts

Beginner Level of Difficulty

The bench kickout is a lower body conditioning exercise that targets the glutes.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

fit mom bench kickouts - step 1

Step 1

Start on your hands and knees on top of the bench.

fit mom bench kickouts - step 2

Step 2

Lift your knee up to the side and fully extend your leg out to your hip.

fit mom bench kickouts - step 3

Step 3

Bring your leg back to the starting position and repeat.