Kneeling Straight Leg Kickback (VERSION 2) (left)
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The kneeling straight leg kickback (version 2) is a bodyweight hip exercise that targets the glutes and posterior chain through a controlled straight-leg extension. Performed on all fours, it isolates the left hip by driving the leg back and up with the knee locked out, demanding more hamstring length than a bent-knee variation. It is well suited for building hip strength, improving glute activation, and reinforcing posterior-chain stability.
Cómo hacer el Kneeling Straight Leg Kickback (VERSION 2) (left)
- 1Start on all fours with your hands directly under your shoulders and your knees directly under your hips, keeping your spine neutral.
- 2Brace your core and keep your lower back flat — avoid letting it arch at the start.
- 3Extend your left leg straight behind you so it hovers just above the floor, foot flexed or pointed.
- 4Keeping the left knee fully locked out, squeeze your glute and lift the straight leg upward until your thigh is roughly parallel to the floor or slightly above.
- 5Pause briefly at the top, focusing on the contraction in your left glute without rotating your hips open.
- 6Lower your left leg back toward the floor under control, stopping just before it touches.
- 7Complete all reps on the left side, then switch sides if performing a bilateral routine.
Consejos de técnica
- Keep your hips square to the floor throughout the movement — the moment your left hip opens toward the ceiling, you lose glute isolation and load the lower back instead.
- Think about pushing your heel toward the wall behind you rather than lifting it toward the ceiling; this cue keeps the movement hip-driven rather than lower-back-driven.
- Move slowly on both the way up and the way down — a 2-second lift and 2-second lower improves muscle activation far more than fast reps.
- Press firmly through both hands to stabilize your upper body so the work stays in the working hip, not your shoulders.
- If your lower back is cramping or arching, reduce range of motion until your mobility improves.
Errores comunes
- Rotating the hip outward: Opening the left hip to the side lets momentum carry the leg higher, but it shifts load off the glute and onto the lower back — keep both hip bones pointing straight down.
- Bending the knee during the lift: Allowing the knee to flex shortens the lever and reduces glute demand; keep the leg straight to maintain the challenge this version is designed for.
- Hyperextending the lower back: Lifting the leg too high or losing core tension causes the lumbar spine to arch excessively, compressing the lower back — stop the lift at hip height.
- Rushing the reps: Using momentum rather than muscle control reduces time under tension and increases injury risk; treat each rep as a deliberate, slow movement.
- Sagging or rounding the upper back: Collapsing through the shoulders destabilizes the whole position — keep your chest up and your core engaged from the first rep to the last.
Preguntas frecuentes
What muscles does the kneeling straight leg kickback work?
The primary target is the gluteus maximus of the working leg, with the hamstrings assisting because the knee is kept straight. The core and hip stabilizers of the supporting leg also work to keep your position steady throughout the movement.
What is the difference between version 2 and a regular kneeling kickback?
Version 2 keeps the working leg straight throughout the lift rather than bent at 90 degrees. The straight-leg position increases the range of motion and places greater demand on the hamstrings while still targeting the glutes.
How many reps should I do on each side?
For strength and muscle development, 10–15 controlled reps per side for 2–4 sets is a common starting range. Because this is a bodyweight movement, focusing on slow, quality reps matters more than chasing high rep counts.
Can I do this exercise if I have lower back pain?
Proceed with caution. Keeping the core braced and limiting range of motion can make the exercise manageable, but if you feel lower back pain during the lift, stop and consult a healthcare professional before continuing.
Why does one side feel weaker than the other?
Side-to-side imbalances in glute strength are common, especially if you sit for long periods or have a dominant leg. Unilateral exercises like this one are an effective way to address those imbalances over time by training each side independently.
