Exercise guide
Kicks Leg Bent
- Beginner
- Isolation
- Rep-based
- Hips
- Lower legs
- Waist
This exercise isolates the gluteus maximus through hip extension while keeping the knee bent to minimize hamstring involvement. It is an effective bodyweight movement for building glute strength and improving hip stability without straining the lower back.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start on all fours in a tabletop position with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a flat back and a neutral spine, ensuring your weight is distributed evenly.
- Flex your foot (toes toward shin) on the leg you intend to work first.
How to do it
- Keeping your knee bent at a 90-degree angle, lift your leg behind you until your thigh is roughly parallel to the floor.
- Exhale as you drive your heel toward the ceiling, focusing entirely on squeezing the glute at the top of the movement.
- Inhale as you slowly lower your knee back toward the starting position, stopping just before it touches the ground to maintain tension.
- Perform the movement at a controlled 2-1-2 tempo (2 seconds up, 1-second squeeze, 2 seconds down).
Form checklist
- Keep your hips square to the floor; do not let your pelvis rotate or open to the side.
- Avoid arching your lower back as you lift your leg; keep your spine neutral and core braced.
- Maintain a consistent 90-degree bend in the working knee throughout the entire set.
- Keep your neck in line with your spine by looking at the floor slightly ahead of your hands.
Pro tips
- Imagine you are trying to make a footprint on the ceiling with your heel to ensure vertical drive.
- Focus on the mind-muscle connection by consciously 'pinching' the glute at the peak of the lift.
Make it harder
- Add 10-15 small pulses at the top of the range of motion after completing your full reps.
- Slow down the lowering phase to a 3-4 second count to increase time under tension.
Frequently asked
- What muscles does the kicks leg bent work?
- The kicks leg bent primarily targets the glutes and hamstrings, and also works the abs, erector spinae, and obliques as secondary muscles.
- What equipment do you need for the kicks leg bent?
- The kicks leg bent requires no equipment — just your body weight.
- Is the kicks leg bent good for beginners?
- Yes. The kicks leg bent is a beginner-friendly movement and a strong foundation to build on.