Top 6 Muscles Targeted by Cherry Picker Exercise and How to Strengthen Them

Cherry Picker Exercise

Are you looking for an exercise that can help you strengthen your lower body and core muscles? Look no further than the cherry-picker exercise. This functional exercise can be done with or without weights and is great for athletes, fitness enthusiasts, and anyone looking to improve their overall strength and stability. In this article, we’ll dive into the benefits of the cherry picker exercise, how to perform it correctly, and some variations you can try to challenge yourself.

Benefits of the Cherry Picker Exercise

The cherry picker exercise primarily targets the glutes, hamstrings, and lower back muscles. However, it also engages the core, quadriceps, and calves, making it a great full-body exercise. Here are some of the specific benefits of the cherry-picker exercise:

1.Builds Lower Body Strength

The movement of the cherry picker exercise requires a lot of lower body strength, especially in the glutes and hamstrings. Regularly incorporating this exercise into your workout routine increases your lower body strength and power.

2.Improves Core Stability

The cherry picker exercise is a functional exercise that engages the core muscles, including the rectus abdominis, obliques, and transverse abdominis. Regularly performing this exercise can improve your core stability and prevent injuries.

Cherry Picker Exercise
Cherry Picker Exercise

3.Enhances Flexibility

The cherry picker exercise involves a significant amount of hip flexion and extension, which can improve your overall flexibility and range of motion.

4.Burns Calories

The cherry picker exercise is a compound exercise that engages multiple muscle groups simultaneously, making it an effective calorie-burning exercise.

How to Perform the Cherry Picker Exercise

Now that we’ve covered the benefits of the cherry-picker exercise let’s dive into how to perform it correctly. Follow these steps:

  1. Stand with your feet shoulder-width apart; toes pointed slightly outward.
  2. Hold a weight in each hand (optional) and bring them up to your shoulders, palms facing forward.
  3. Engage your core and hinge forward at the hips, keeping your back straight and chest lifted.
  4. Lower the weights towards the ground, keeping them close to your legs.
  5. Once you reach your maximum range of motion, drive your hips forward to stand back up, squeezing your glutes at the top.
  6. Repeat for 10-15 repetitions, then rest and repeat for 2-3 sets.

Tip: If you’re new to the cherry picker exercise, start with body weight only or light weights to focus on form and prevent injury.

Variations of the Cherry Picker Exercise

Once you’ve mastered the basic cherry-picker exercise, you can try these variations to challenge yourself:

1.Single-Leg Cherry Picker

Perform the cherry picker exercise on one leg, then switch to the other leg for the next set. This variation challenges your balance and stability while targeting the same muscle groups.

2.Kettlebell Cherry Picker

Instead of holding weights in each hand, use a kettlebell. This variation adds an extra challenge to your grip strength and coordination.

3.Sumo Cherry Picker

Perform the cherry picker exercise with a wider stance, with your toes pointing further outward. This variation emphasizes the inner thigh muscles and can be a great addition to your leg day routine.


1.Can I perform the cherry picker exercise without weights?

Yes, you can perform the cherry picker exercise without weights. Follow the same steps as the weighted version, but with your hands on your hips instead of holding weights.

2.Is the cherry-picker exercise suitable for beginners?

The cherry picker exercise can be modified to suit beginners by starting with body weight only or light weights and focusing on form.

3.How many sets and repetitions should I do for the cherry picker exercise?

Aim for 2-3 sets of 10-15 repetitions, but adjust as needed based on your fitness level and goals.

4.Can the cherry-picker exercise help improve my posture?

Yes, the cherry-picker exercise engages the core and back muscles, which can help improve your posture over time.

5.Is the cherry picker exercise safe for people with lower back pain?

If you have lower back pain, it’s important to consult with a medical professional before trying the cherry-picker exercise. If cleared, start with body weight only and focus on maintaining proper form to prevent lower back pain exacerbation.


The cherry picker exercise is a versatile and effective exercise that can help you improve your lower body strength, core stability, flexibility, and calorie burn. By following the correct form and trying out different variations, you can challenge yourself and achieve your fitness goals. So next time you hit the gym, remember to add the cherry-picker exercise to your routine.

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