Kneeling Back Leg Lift
Expert Advice
Maintain a neutral spine and avoid arching your back as you lift your leg to engage the glutes effectively.
How-to-do Steps
- Start in a kneeling position with hands under shoulders and knees under hips.
- Engage your core and lift one leg up behind you, keeping the knee bent at a 90-degree angle.
- Lift the leg until your thigh is in line with your body and your foot is above your knee.
- Lower the leg back to the starting position without touching the knee to the ground.
- Repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Kneeling Back Leg Lift primarily targets the Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Glutes40%
Secondary
Hamstrings15%
Quads15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Kneeling Back Leg Lift work?
Kneeling Back Leg Lift primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Back Leg Lift?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Kneeling Back Leg Lift suitable for beginners?
Kneeling Back Leg Lift is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
