Bent Leg Kickback Kneeling

Muscles worked

Setup

1. Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
2. Engage your core to create a flat, neutral spine from head to tailbone.
3. Distribute your weight evenly between your hands and the stationary knee.

How to do it

1. Keeping your knee bent at a 90-degree angle, exhale and lift your heel toward the ceiling until your thigh is parallel to the floor.
2. Squeeze your glute hard at the top of the movement for a one-second pause.
3. Inhale as you slowly lower your knee back toward the floor, stopping just before it touches to maintain tension.
4. Perform all reps on one side before switching to the other leg.

Form checklist

• Keep your hips square to the floor; do not let the working hip rotate upward.
• Maintain a neutral spine and avoid arching your lower back as the leg rises.
• Keep your neck aligned with your spine by looking at the floor between your hands.
• Ensure the 90-degree bend in the knee stays constant throughout the entire set.

Pro tips

• Focus on driving the movement through your heel rather than your toes to better engage the glutes.
• Imagine you are balancing a glass of water on your lower back to ensure your torso remains perfectly still.

Make it harder

• Add three small pulses at the top of each repetition to increase time under tension.
• Slow the eccentric (lowering) phase to 4 seconds to challenge stability and muscle control.

Frequently asked

What muscles does the bent leg kickback kneeling work?

The bent leg kickback kneeling primarily targets the glutes and hamstrings, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the bent leg kickback kneeling?

The bent leg kickback kneeling requires no equipment — just your body weight.

Is the bent leg kickback kneeling good for beginners?

Yes. The bent leg kickback kneeling is a beginner-friendly movement and a strong foundation to build on.

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