Bent Leg Kickback (kneeling)
- Target muscle
- Gluteus Maximus
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The kneeling bent leg kickback is a bodyweight isolation exercise that targets the gluteus maximus. Performed on all fours, you keep the working leg bent at roughly 90 degrees and drive the heel toward the ceiling to squeeze the glute. It needs no equipment and is a reliable way to build glute strength and the mind-muscle connection.
How to do the Bent Leg Kickback (kneeling)
- 1Kneel on all fours with your hands under your shoulders and your knees under your hips.
- 2Brace your core and set your back flat, keeping a neutral spine with your head in line with your torso.
- 3Keeping your working knee bent at about 90 degrees, lift that leg back and up, driving the heel toward the ceiling.
- 4Raise the thigh until it is roughly level with your torso and your glute is fully contracted at the top.
- 5Pause and squeeze the glute for a moment at the top of the movement.
- 6Lower the leg under control back toward the start without letting the knee touch the floor.
- 7Complete your reps on one side, then switch and repeat with the other leg.
Form tips
- Keep the working knee bent at 90 degrees the whole time so the foot stays flat and the load stays on the glute.
- Drive with the heel rather than swinging the leg, and lead the movement from the hip.
- Squeeze the glute hard at the top and control the lowering phase instead of dropping the leg.
- Keep your hips square to the floor and your core braced so your lower back stays neutral throughout.
Common mistakes
- Arching the lower back to lift the leg higher, which shifts the work off the glute and strains the spine.
- Rotating the hips open to gain range, which reduces glute tension and lets momentum take over.
- Using momentum to swing the leg up instead of contracting the glute, which cuts the muscle's time under tension.
- Straightening the knee mid-rep, which turns the movement into a different exercise and loses the targeted contraction.
Frequently asked questions
What muscles does the kneeling bent leg kickback work?
It targets the gluteus maximus. Keeping the knee bent at 90 degrees and driving the heel up isolates the glute for a strong contraction.
Is the bent leg kickback good for beginners?
Yes. It is a bodyweight movement with no equipment needed, so you can learn the hip hinge and build the mind-muscle connection before adding resistance.
How many sets and reps should I do?
Aim for 2 to 4 sets of 12 to 20 reps per leg. Since it is bodyweight, higher reps and a squeeze at the top work well for building the glute.
Where should I feel the bent leg kickback?
You should feel it in the glute of the working leg. If you feel it mainly in your lower back, lower the leg slightly and brace your core to keep your spine neutral.
