Instructions

1

Start in a quadruped position on hands and knees with hands directly under shoulders and knees under hips, maintaining a neutral spine and engaged core

2

Keep one leg bent at approximately 90 degrees at the knee, with the foot flat and facing upward, ready to extend the leg backward and upward

3

Slowly lower the raised leg back toward starting position without allowing the knee to touch the ground, maintaining control throughout the eccentric movement

4

Drive the heel upward and backward, extending the hip to lift the leg until the thigh is parallel to the ground or slightly higher, squeeze the glute at the top, then return to starting position with control

PRIMARY MUSCLESGluteus Maximus

SECONDARY MUSCLESHamstrings, Erector Spinae, Adductor Magnus, Quadriceps

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Bent Leg Kickback kneeling allows you to target the Gluteus Maximus with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Significantly enhances the structural integrity and power of the Gluteus Maximus.
Improves overall Hips stability and proprioception during heavy loads.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Gluteus Maximus.
Failing to achieve a full range of motion, which drastically limits Gluteus Maximus engagement.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Hamstrings, Erector Spinae, Adductor Magnus, Quadriceps to maintain control of the Body weight.

Exercise Variations

Dumbbell Bent Leg Kickback kneeling
Cable Bent Leg Kickback kneeling
Banded Bent Leg Kickback kneeling

Beginner Tips

If you are new to the Bent Leg Kickback kneeling, focus on mastering the movement pattern with zero weight before adding Body weight.

Bent Leg Kickback kneeling