Bent Leg Kickback (kneeling)
Expert Advice
Focus on squeezing your glutes at the top of the movement for maximum muscle engagement.
How-to-do Steps
- Start on all fours with your hands under your shoulders and knees under your hips.
- Keeping your knee bent, lift one leg up behind you until your thigh is parallel with the floor.
- Lower your knee back down without touching the floor and repeat.
- Perform the desired number of repetitions before switching legs.
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Muscles Worked
Bent Leg Kickback (kneeling) primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bent Leg Kickback (kneeling) work?
Bent Leg Kickback (kneeling) primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bent Leg Kickback (kneeling)?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bent Leg Kickback (kneeling) suitable for beginners?
Yes, Bent Leg Kickback (kneeling) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
