Kicks Leg Bent

Instructions

1
Start in a high plank position with hands shoulder-width apart, shoulders directly over wrists, core engaged, and body in a straight line from head to heels
2
Maintain a rigid plank position with neutral spine alignment. Keep one leg extended on the ground while preparing to lift the opposite leg
3
Lower the extended leg toward the ground in a controlled manner, allowing hip flexion to decrease while maintaining core tension and plank stability
4
Raise the leg back up by extending the hip, driving the heel toward the ceiling while maintaining plank form. Alternate legs and repeat the movement pattern
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

The Kicks Leg Bent is an incredibly effective Strength, Cardio movement designed to fully engage the Rectus Femoris. By utilizing Body weight, this exercise emphasizes a deep stretch and a powerful contraction, making it a cornerstone for anyone looking to optimize their Hips development.

Benefits

  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Acts as a highly scalable Strength, Cardio movement, perfect for both beginners and elite athletes.
  • Improves overall Hips stability and proprioception during heavy loads.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.
  • Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Kicks Leg Bent
  • Cable Kicks Leg Bent
  • Banded Kicks Leg Bent

Beginner Tips

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

Frequently Asked Questions