About this exercise
A dynamic exercise targeting the glutes and hamstrings, while also engaging the core and stabilizer muscles.
Kneeling bent leg kickback
Step by step instructions, muscle activation and variants for the Kneeling bent leg kickback.
EasyGlutes
How to Perform
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Keep your back straight, core engaged, and neck in a neutral position.
- Lift one leg off the ground, keeping the knee bent at a 90° angle.
- Drive the sole of your foot upward toward the ceiling while squeezing your glutes.
- Avoid arching your back or letting your hips tilt as you lift your leg.
- Slowly lower your leg back to the starting position, keeping control throughout.
- Repeat for the desired number of reps before switching to the other leg.
Muscle Activation
Primary
Glutes
About the Kneeling bent leg kickback
The Kneeling bent 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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