Kneeling Back Leg Lift Curl
Expert Advice
Ensure your hips remain square to the ground to maximize glute engagement and prevent lower back strain.
How-to-do Steps
- Begin 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.
- Squeeze your glutes at the top of the movement.
- Lower the leg back down 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 Curl 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 Kneeling Back Leg Lift Curl work?
Kneeling Back Leg Lift Curl primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Back Leg Lift Curl?
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 Kneeling Back Leg Lift Curl suitable for beginners?
Yes, Kneeling Back Leg Lift Curl is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
