Kicks Leg Bent

Instructions

1
Start in a quadruped position with hands and knees on the floor, hands directly under shoulders, knees under hips, spine neutral, and core engaged
2
Keep the right leg bent at approximately 90 degrees with the knee positioned under the hip, preparing to extend the leg backward
3
Lower the right leg back down to the starting position in a controlled manner, maintaining a 90-degree knee bend throughout the movement
4
Drive the right leg upward and backward, extending at the hip until the thigh is parallel to the ground or slightly above, squeezing the glutes at the top before lowering
PRIMARY MUSCLESGluteus Maximus
SECONDARY MUSCLESHamstrings, Erector Spinae, Adductor Magnus
EQUIPMENTBody weight
DIFFICULTYBeginner

Overview

The Kicks Leg Bent is an incredibly effective Strength, Stretching movement designed to fully engage the Gluteus Maximus. 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

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Improves overall Hips stability and proprioception during heavy loads.
  • Promotes balanced muscular development by effectively recruiting the Gluteus Maximus and associated synergists.
  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Significantly enhances the structural integrity and power of the Gluteus Maximus.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Gluteus Maximus.
  • Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Hamstrings, Erector Spinae, Adductor Magnus 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