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Kneeling Straight Leg Kickback

Step by step instructions, muscle activation and variants for the Kneeling Straight Leg Kickback.

EasyGlutes

About this exercise

The kneeling straight leg kickback is a bodyweight isolation exercise that targets the glutes by extending a straight leg directly behind you from an all-fours position. Keeping the leg straight emphasizes the glute over the hamstring compared to a bent-knee variation.

How to Perform

  • Start on all fours with hands directly under shoulders and knees under hips
  • Brace your core to keep your spine neutral and prevent your lower back from arching
  • Keeping one leg straight, lift it directly behind you until it is roughly parallel to the floor
  • Squeeze your glutes at the top of the movement
  • Lower the leg in a controlled manner back to the starting position without letting it touch the floor
  • Complete all reps on one side before switching legs
  • Avoid rotating your hips or tilting your torso during the movement

Muscle Activation

Primary
Glutes
Secondary
Hamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Kneeling Straight Leg Kickback

The Kneeling Straight Leg Kickback is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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