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
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Kneeling Glute Kickback
Visualised Target Muscle Groups
Front
Back
How to: Bent Leg Kickback (kneeling)
- Start in a kneeling position with one leg bent behind you.
- Engage your core, keeping your back straight.
- Lift your bent leg towards the ceiling, focusing on using your glutes.
- Lower the leg back down without fully relaxing.
- Repeat for the desired number of repetitions before switching sides.
Common Mistakes
- Overextending the back
- Not engaging the core
- Lifting leg too high and straining lower back
Modifications
- Perform on a soft surface or mat for added comfort.
- Use a resistance band for added difficulty.
Tips
- Maintain a neutral spine throughout the movement.
- Focus on squeezing the glute at the top of the movement.
- Avoid arching your back; keep core engaged.
Bent Leg Kickback (kneeling) Alternatives
Tags
glutes
hip exercise
strength training
bodyweight exercise
core stability
knee support
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