Kneeling Back Leg Lift Curl

Instructions

1
Start in a forearm plank position with forearms flat on the ground, elbows directly under shoulders, body in a straight line from head to knees. Core engaged and neutral spine maintained.
2
Keep one leg bent at approximately 90 degrees with foot flat on the ground for stability. The working leg should be straight and ready to lift.
3
Lower the working leg by bringing it down toward the floor in a controlled manner, allowing hip flexion while maintaining core stability and a neutral spine.
4
Drive through the glute of the working leg and extend the hip, lifting the leg upward and backward to approximately hip height or slightly above. Squeeze the glute at the top of the movement, then return to the lowered position with control.
PRIMARY MUSCLESGluteus Maximus
SECONDARY MUSCLESHamstrings, Erector Spinae, Adductors
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Focusing on the Kneeling Back Leg Lift Curl 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

  • Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.

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.
  • 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.

Muscle Anatomy

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

Exercise Variations

  • Dumbbell Kneeling Back Leg Lift Curl
  • Cable Kneeling Back Leg Lift Curl
  • Banded Kneeling Back Leg Lift Curl

Frequently Asked Questions