Bent Leg Kickback (kneeling) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4.2
- Alternate Names
- Kneeling Glute Kickback
How to: Bent Leg Kickback (kneeling)
- Start in a kneeling position with hands on the ground.
- Keep your back straight and core engaged.
- Lift one leg with a bent knee, bringing it toward your glute.
- Pause at the top of the movement, then lower back down.
- Repeat for the desired number of repetitions, then switch sides.
Common Mistakes
- Lifting the leg too high, which can strain the lower back.
- Arching the back instead of keeping it neutral.
- Not squeezing the glute at the top of the movement.
Modifications
- Perform the exercise on a soft surface for added comfort.
- Use a resistance band for added challenge or support.
Tips
- Keep your core engaged to maintain stability.
- Ensure that the movement is controlled and deliberate.
- Avoid arching your back by keeping your hips square.
Bent Leg Kickback (kneeling) Alternatives
Tags
glute
hip
strength
body weight
lower body
beginner