Bent Leg Kickback (kneeling)
Strengthen your glutes with kneeling bent leg kickbacks. This bodyweight exercise effectively targets your gluteus maximus for improved hip extension and
- Movement
- Isolation
- Force
- Push
- Per set
- 30s
- Rest
- 15s
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Variations of Bent Leg Kickback (kneeling)
Straight Leg Kickback (kneeling)
Hips · Gluteus Maximus · Body weight
Kicks Leg Bent
Hips · Body weight
Bent Leg Side Kick (kneeling)
Hips · Gluteus Medius · Body weight
Kneeling Side Leg to Kick
Hips · Gluteus Maximus · Body weight
Description
A lower body exercise that targets the glutes and hamstrings, performed while kneeling.
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How to do Bent Leg Kickback (kneeling)
- 01Setup
Start on all fours with your hands directly under your shoulders and knees under your hips. Ensure your back is flat and your core is gently engaged.
- 02Setup
Bend one knee to a 90-degree angle, keeping your foot flexed. This is your starting position for the working leg.
- 03
Exhale and slowly lift your bent leg directly behind you, pushing your heel towards the ceiling. Focus on squeezing your gluteus maximus to initiate the movement.
- 04
Lift until your thigh is parallel to the floor or slightly higher, ensuring your hips remain square to the ground and do not rotate or tilt.
- 05
Inhale and slowly lower your leg back to the starting position with control, resisting gravity. Do not let your knee touch the floor between repetitions.
- 06
Complete all desired repetitions on one side before switching to the other leg to maintain balance and focus.
Tips
- Actively focus on the mind-muscle connection by consciously squeezing your glute at the top of each movement to maximize muscle activation.
- Perform each repetition slowly and with control, avoiding the use of momentum to swing your leg up, which ensures your glutes do the work.
- Maintain a strong, stable core throughout the exercise to prevent your lower back from arching and to keep your spine neutral.
- Keep your foot flexed with your heel driving upwards, imagining you are trying to leave a footprint on the ceiling, to enhance glute engagement.
Common mistakes
- Many people arch their lower back to lift the leg higher; instead, keep your core tight and lift only as high as you can without lumbar extension.
- Allowing your hips to rotate open reduces glute activation; keep your hips square to the floor throughout the movement to isolate the gluteus maximus.
- Swinging the leg up uses momentum instead of muscle control; slow down the movement and focus on a deliberate glute contraction for each rep.
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Get Ellim — FreeQuestions
What muscles does Bent Leg Kickback (kneeling) work?
Bent Leg Kickback (kneeling) primarily targets Gluteus Maximus.
Is Bent Leg Kickback (kneeling) good for beginners?
Bent Leg Kickback (kneeling) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bent Leg Kickback (kneeling)?
You need Body weight to perform Bent Leg Kickback (kneeling). If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bent Leg Kickback (kneeling)?
Actively focus on the mind-muscle connection by consciously squeezing your glute at the top of each movement to maximize muscle activation. Perform each repetition slowly and with control, avoiding the use of momentum to swing your leg up, which ensures your glutes do the work. Maintain a strong, stable core throughout the exercise to prevent your lower back from arching and to keep your spine neutral. Keep your foot flexed with your heel driving upwards, imagining you are trying to leave a footprint on the ceiling, to enhance glute engagement.
What are common mistakes when doing Bent Leg Kickback (kneeling)?
Many people arch their lower back to lift the leg higher; instead, keep your core tight and lift only as high as you can without lumbar extension. Allowing your hips to rotate open reduces glute activation; keep your hips square to the floor throughout the movement to isolate the gluteus maximus. Swinging the leg up uses momentum instead of muscle control; slow down the movement and focus on a deliberate glute contraction for each rep.
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Side Lying Outward Knee Kick
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Free · iPhone only · Available on the App Store