Kicks Leg Bent (version 2)
- Músculo objetivo
- Gluteus Maximus
- Músculos sinergistas
- Hamstrings, Rectus Abdominis
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
Kicks Leg Bent (version 2) is a bodyweight hip exercise that targets the gluteus maximus, with the hamstrings assisting the kick and the rectus abdominis holding the torso still. Performed on all fours with the working knee bent to about 90 degrees, it isolates hip extension on one side at a time. It is a joint-friendly way to build glute strength and improve glute activation before heavier lower-body work.
Cómo hacer el Kicks Leg Bent (version 2)
- 1Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
- 2Set a neutral spine — flat back, ribs down, core lightly braced, eyes on the floor between your hands.
- 3Lift one knee off the floor, keeping it bent at approximately 90 degrees.
- 4Drive the bent leg up and back by extending at the hip, pressing your heel toward the ceiling until your thigh is roughly parallel to the floor and the sole of your foot faces up.
- 5Pause for about one second at the top and squeeze the gluteus maximus.
- 6Lower your knee back over 2–3 seconds under control, stopping just before it touches the floor.
- 7Complete all reps on one side, then switch legs and repeat.
Consejos de técnica
- Keep your hips square to the floor throughout the set — rotating your pelvis to steal extra height takes the glute off tension and loads the lower back.
- Think about pressing your heel toward the ceiling rather than lifting your knee; it cues hip extension instead of a shortened knee lift.
- Exhale as you drive the leg up and inhale as you lower — holding your breath through the set lets the brace collapse.
- Your own leg is the entire load here, so progress by adding reps, holding the top pause longer, or slowing the lowering phase — not by kicking higher.
- Spread your fingers and press through your whole palm; if your wrists complain, drop to your forearms — the glute works the same either way.
Errores comunes
- Arching the lower back to kick the leg higher, which substitutes lumbar extension for hip extension — the glute does less work and the low back absorbs the range you gained.
- Swinging the leg with momentum instead of contracting into each rep; bodyweight is already a light load, and momentum removes most of the tension the glute would otherwise get.
- Letting the knee angle open toward straight as the leg rises, which turns the movement into a straight-leg kickback and hands more of the hip extension to the hamstrings, diluting the glute emphasis.
- Letting the supporting hands or knee drift out from under the shoulders and hip, which destabilizes the base so effort leaks into the shoulders and spine instead of the working glute.
- Resting the knee on the floor between reps or skipping the top pause, which dumps tension and misses the peak contraction that makes this exercise worth doing.
Preguntas frecuentes
What muscles does Kicks Leg Bent (version 2) work?
The primary target is the gluteus maximus. The hamstrings assist the kicking motion at the hip, and the rectus abdominis works isometrically to stabilize the torso and stop the lower back from arching.
What is a good alternative to Kicks Leg Bent (version 2)?
Bent Leg Kickback (kneeling) is the closest bodyweight match. For more load, try the Resistance Band Bent Leg Kickback (Kneeling), the Cable Donkey Kickback, or the Smith kneeling rear kick — all keep the glute as the target while adding external resistance.
How many reps and sets should I do for glute kicks?
For glute activation and strength, 3 sets of 12–20 reps per side is a sensible starting point. Because the load is fixed at bodyweight, chase quality contractions and a full top pause rather than a higher rep count.
Can I do Kicks Leg Bent (version 2) if I have lower back pain?
It can suit people with lower back pain because it strengthens the glutes without loading the spine, but only if you keep the core braced and stop the kick before the lower back arches. If you have current pain, check with a healthcare professional before training.
Are bent-leg glute kicks better than straight-leg kicks?
Bent-leg kicks bias the gluteus maximus: with the knee held at 90 degrees the hamstrings are already shortened and contribute less to hip extension, so the glute takes more of the work. Straight-leg kickbacks share the load with the hamstrings across the whole range, which is a better fit if you want both.
