Straight Leg Kickback (kneeling)
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The straight leg kickback (kneeling) is a bodyweight hip-extension exercise performed on all fours. Keeping one leg straight and elevated behind the body, it isolates the gluteus maximus as the prime mover while the hamstrings assist. It is ideal for building glute strength and muscle definition without any equipment.
Straight Leg Kickback (kneeling): So führst du sie aus
- 1Get into a quadruped position on the floor with your hands directly under your shoulders and your knees directly under your hips, keeping your back flat and your core lightly braced.
- 2Extend your right leg straight back so that only your toes rest on the floor, keeping your hips level and square throughout.
- 3Brace your core and maintain a neutral spine — avoid arching or rounding your lower back before or during the movement.
- 4Squeeze your right glute and lift the straight leg upward and behind you until your foot is at roughly hip height and your body forms a straight line from shoulder to heel.
- 5Hold briefly at the top, focusing on maximizing the contraction in your gluteus maximus.
- 6Lower your leg under control until your toes lightly touch the floor, without shifting your weight or rotating your hips.
- 7Complete all reps on the right side, then switch to the left leg and repeat.
Technik-Tipps
- Keep your hips perfectly square to the floor throughout — any rotation shifts the work away from the glutes and into the lower back.
- Focus on a strong glute contraction at the top of each rep rather than simply lifting the leg as high as possible; quality of contraction matters more than range of motion.
- Maintain a neutral spine from start to finish — a subtle posterior pelvic tilt at the top can help you feel the glute working without hyperextending the lumbar spine.
- Breathe out as you raise the leg and in as you lower it, keeping your core engaged throughout every rep.
Häufige Fehler
- Arching the lower back at the top of the movement to gain extra height, which compresses the lumbar spine and reduces glute activation — stop the lift when the hip reaches full extension.
- Bending the knee during the lift, which increases hamstring contribution and shifts the focus away from the gluteus maximus, undermining the purpose of the straight-leg variation.
- Tilting or rotating the hips as the leg rises, which indicates the leg is going beyond available hip mobility — keep the pelvis level and reduce the range of motion if needed.
- Swinging the leg up with momentum rather than using controlled muscle contraction, which reduces time under tension and increases the risk of a lower-back strain.
- Dropping the head to look at the floor, which strains the neck — keep the head in line with the spine and gaze directed slightly forward of the hands.
Häufig gestellte Fragen
What muscles does the straight leg kickback (kneeling) work?
The gluteus maximus is the primary muscle targeted, responsible for extending the hip and lifting the leg behind the body. The hamstrings act as synergists, assisting in hip extension throughout the movement.
How is the straight leg kickback different from the bent-knee version?
Keeping the leg straight places more emphasis on the gluteus maximus as a pure hip extensor, since the hamstrings have less mechanical leverage to assist when the knee is extended. The bent-knee variation increases hamstring contribution and is generally easier to control through a larger range of motion.
Can I add resistance to make this exercise harder?
Yes — ankle weights are the most common addition and require no special setup. Resistance bands looped around the thigh or ankle also work well and allow for progressive overload as you grow stronger over time.
How many sets and reps should I do?
For glute development, 3–4 sets of 12–20 reps per side is a typical range. Because this is a bodyweight isolation movement, higher rep ranges tend to work well for building the mind-muscle connection and accumulating enough volume to stimulate growth.
