Kneeling Straight Leg Kickback (VERSION 2)
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The Kneeling Straight Leg Kickback (Version 2) is a bodyweight hip exercise performed on all fours, extending one straight leg behind you to train hip extension range of motion and stability. It is well suited for warm-ups, active recovery sessions, and mobility work targeting the hips without any equipment.
Cómo hacer el Kneeling Straight Leg Kickback (VERSION 2)
- 1Kneel on all fours with your hands directly under your shoulders and your knees under your hips. Keep your spine neutral and your core lightly braced.
- 2Extend one leg straight behind you, resting the toes on the floor. This is your starting position.
- 3Exhale and lift the straight leg upward by driving through your hip, raising it until your leg is roughly parallel to the floor or slightly higher — stop before your lower back arches.
- 4Hold the top position for one second, focusing on keeping the leg fully straight and your hips level.
- 5Inhale and lower the leg slowly back to the floor under control.
- 6Complete all reps on one side, then switch legs and repeat.
Consejos de técnica
- Keep your hips square to the floor throughout the movement — do not rotate your pelvis to gain extra height on the kick.
- Maintain a neutral spine from head to tailbone; avoid letting your lower back hyperextend as the leg rises.
- Move deliberately: a slow, controlled lift and lower builds more hip stability than swinging the leg up quickly.
- Focus on feeling tension at the back of the hip, not the lower back — if you feel strain in the spine, reduce your range of motion.
Errores comunes
- Allowing the lower back to arch excessively at the top of the kick, which shifts stress off the hip and onto the lumbar spine.
- Bending the knee during the lift, which reduces the range of motion demand at the hip and makes the movement less effective.
- Rotating the pelvis or tilting the hips to one side, which compensates with the torso rather than isolating the working hip.
- Rushing the movement by swinging the leg, which uses momentum instead of controlled hip extension and reduces the training stimulus.
Preguntas frecuentes
What does the Kneeling Straight Leg Kickback (Version 2) work?
It targets the hips, specifically training hip extension. Keeping the leg straight throughout also increases the demand on hip mobility and stability compared to a bent-knee variation.
What is the difference between Version 2 and the standard kneeling kickback?
Version 2 keeps the leg fully extended (straight) throughout the entire movement, whereas the standard version often bends the knee to 90°. The straight-leg form increases the hip flexor stretch and places greater demand on hip extension range of motion.
Is this exercise suitable for beginners?
Yes. It requires no equipment and uses only bodyweight, making it accessible for beginners. Focus on controlled movement and a neutral spine rather than maximum height.
How many sets and reps should I do?
For mobility and activation work, 2–3 sets of 10–15 reps per side is a practical starting point. As hip control improves, you can add a brief hold at the top of each rep to increase the challenge.
Where should I feel this exercise?
You should feel it at the back of the hip on the working side. If you feel it predominantly in your lower back, reduce the height of the kick and focus on keeping your core braced and your spine neutral.
