Kicks Leg Bent
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
Kicks Leg Bent — also called the donkey kick or bent-leg hip extension — is a bodyweight floor exercise that isolates the glutes and hip extensors. Performed on all fours, you drive one bent knee upward and back toward the ceiling, keeping the spine neutral throughout. It requires no equipment and suits any training level looking to strengthen and shape the posterior hip.
Kicks Leg Bent: So führst du sie aus
- 1Start on all fours with your wrists directly below your shoulders and your knees directly below your hips. Keep your spine neutral — do not allow your lower back to sag or arch.
- 2Brace your core lightly so your torso stays stable throughout the movement.
- 3Keeping the working knee bent at roughly 90°, lift that knee off the floor and drive it upward and back, pressing the sole of your foot toward the ceiling.
- 4Stop when your thigh is roughly parallel to the floor and your foot is directly above your knee. Your lower back should not rotate or arch at the top.
- 5Pause for one count at the top, squeezing the glute of the working leg.
- 6Lower the knee slowly back to the starting position just above the floor without resting it down.
- 7Complete all reps on one side, then switch legs and repeat.
Technik-Tipps
- Keep your hips square to the floor throughout — rotating toward the working side is a sign you are lifting higher than your hip mobility allows.
- Focus on driving through the heel rather than pushing the knee, which helps you feel the glute rather than the lower back.
- Move slowly on the way down (2–3 seconds) to maximize tension on the glute and reduce momentum.
- Keep your neck in line with your spine — avoid looking up or dropping your head, which creates unnecessary cervical strain.
Häufige Fehler
- Arching the lower back at the top of the movement, which shifts the load from the glute to the lumbar spine and can cause pain.
- Rotating the hips to kick higher, which reduces glute isolation and risks strain in the lower back and hip.
- Using momentum to swing the leg up rather than contracting the glute, which shortens the effective range and trains the lower back instead.
- Letting the knee drop all the way to the floor between reps, which breaks tension on the working muscles and reduces the training stimulus.
Häufig gestellte Fragen
What muscles does Kicks Leg Bent work?
The exercise primarily targets the glutes and hip extensors. Because no additional equipment or load is used, the core muscles also work isometrically to stabilize the trunk throughout each rep.
Is Kicks Leg Bent good for beginners?
Yes — it requires no equipment, puts very little stress on the joints, and the movement pattern is easy to learn. Beginners can start with slow, controlled reps and focus on feeling the glute before adding volume.
How many sets and reps should I do?
A common starting point is 3 sets of 12–15 reps per side. As the movement becomes easy, increase reps to 20 or add an ankle weight for progressive overload.
What is the difference between Kicks Leg Bent and the straight-leg kickback?
Keeping the knee bent shortens the lever arm, making the movement easier to control and keeping the emphasis on the glute. A straight leg creates a longer lever that recruits more hamstring and demands greater lower-back stability.
Where should I feel this exercise?
You should feel a strong contraction in the glute of the working leg at the top of each rep. If you feel it mainly in your lower back, reduce the range of motion and focus on squaring your hips before lifting.
