Kicks Leg Bent

Strengthen your glutes and improve hip stability with the bent leg kick. This bodyweight exercise targets the gluteus maximus and hamstrings effectively.

IntermediateHips Body weight

Movement: Isolation
Force: Push
Per set: 2 min
Rest: 1 min

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Variations of Kicks Leg Bent

Isolation

Bent Leg Kickback (kneeling)

Hips · Gluteus Maximus · Body weight

Intermediate

Description

A lower body exercise that improves balance, flexibility, and strength in the legs and core.

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How to do Kicks Leg Bent

01
Setup
Begin on all fours, positioning your hands directly under your shoulders and your knees under your hips, maintaining a neutral spine.
02
Setup
Keep one knee bent at a 90-degree angle, with your foot flexed and toes pointing towards the ceiling.
03
Exhale as you lift the bent leg directly behind you, pushing your heel towards the ceiling until your thigh is parallel to the floor or slightly higher without arching your back.
04
Squeeze your glute at the top of the movement, ensuring your hips remain level and your core is engaged to prevent lower back hyperextension.
05
Inhale as you slowly lower the leg back to the starting position with control, resisting gravity throughout the eccentric phase.
06
Complete all repetitions on one side before switching to the other leg to maintain balance and muscle fatigue.

Tips

Focus on initiating the movement from your glutes, consciously squeezing them at the peak of the lift rather than just kicking your leg up.
Maintain a strong core throughout the exercise by drawing your navel towards your spine to prevent your lower back from arching excessively.
Keep your hips square to the floor; avoid rotating your torso or tilting your hips as you lift your leg.
Control the lowering phase of the movement, taking at least twice as long to bring the leg down as it took to lift it, to maximize muscle engagement.

Common mistakes

Arching the lower back excessively: Fix this by engaging your core and limiting the height of your kick, focusing on glute contraction over range of motion.
Using momentum instead of muscle activation: Fix this by performing the movement slowly and with control, ensuring a deliberate squeeze of the glute at the top.
Letting the hips rotate or open up: Fix this by keeping your hips squared towards the floor and imagining a glass of water on your lower back that you don't want to spill.

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Questions

Is Kicks Leg Bent good for beginners?

Kicks Leg Bent 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 Kicks Leg Bent?

You need Body weight to perform Kicks Leg Bent. 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 Kicks Leg Bent?

Focus on initiating the movement from your glutes, consciously squeezing them at the peak of the lift rather than just kicking your leg up. Maintain a strong core throughout the exercise by drawing your navel towards your spine to prevent your lower back from arching excessively. Keep your hips square to the floor; avoid rotating your torso or tilting your hips as you lift your leg. Control the lowering phase of the movement, taking at least twice as long to bring the leg down as it took to lift it, to maximize muscle engagement.

What are common mistakes when doing Kicks Leg Bent?

Arching the lower back excessively: Fix this by engaging your core and limiting the height of your kick, focusing on glute contraction over range of motion. Using momentum instead of muscle activation: Fix this by performing the movement slowly and with control, ensuring a deliberate squeeze of the glute at the top. Letting the hips rotate or open up: Fix this by keeping your hips squared towards the floor and imagining a glass of water on your lower back that you don't want to spill.