Straight Leg Kickback (kneeling)
Expert Advice
Keep your movements controlled and avoid using momentum to lift your leg.
How-to-do Steps
- Start on all fours with your hands under your shoulders and knees under your hips.
- Extend one leg straight back, keeping your hips square to the ground.
- Lift the extended leg up towards the ceiling, squeezing your glutes at the top.
- Lower the leg back down without touching the floor and repeat.
- Perform the desired number of repetitions before switching legs.
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Muscles Worked
Straight 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
Glutes70%
Secondary
Hamstrings30%
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 Straight Leg Kickback (kneeling) work?
Straight Leg Kickback (kneeling) primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Straight 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 Straight Leg Kickback (kneeling) suitable for beginners?
Yes, Straight 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.
