Kicks Leg Bent (version 2)
- Target muscle
- Gluteus Maximus
- Synergist muscles
- Hamstrings, Rectus Abdominis
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
Kicks Leg Bent (version 2) is a body weight glute exercise that targets the gluteus maximus while engaging the hamstrings and rectus abdominis as synergists. Performed on all fours with a bent knee, it isolates the glute through a focused kicking motion and is an effective move for building hip strength, improving glute activation, and enhancing core stability.
How to do the Kicks Leg Bent (version 2)
- 1Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Keep your spine neutral and your core lightly braced.
- 2Lift one knee off the floor, keeping it bent at approximately 90 degrees throughout the movement.
- 3Brace your core and squeeze your glute on the working side to initiate the movement.
- 4Kick the bent leg upward and back, driving your heel toward the ceiling until your thigh is roughly parallel to the floor and your foot points upward.
- 5Hold the top position for a brief pause, focusing on the squeeze in your gluteus maximus.
- 6Slowly lower your knee back toward the starting position under control, stopping just before it touches the floor.
- 7Complete all reps on one side, then switch legs and repeat.
Form tips
- Spread your weight evenly through both palms with your shoulders stacked over your wrists, so your upper body supports you instead of balancing you.
- Think about pushing your heel toward the ceiling rather than just raising your knee, to better activate the gluteus maximus at the top of the rep.
- Hold the knee at a fixed 90-degree angle for the whole set — the movement should come from the hip joint, not from opening and closing the knee.
- Exhale as you drive the heel up and inhale as the knee lowers, keeping your ribs pulled down toward your hips.
- Keep your neck neutral by looking at the floor between your hands, not up ahead.
Common mistakes
- Rotating the hips to the side as the leg kicks up, which reduces glute isolation and places undue strain on the lower back.
- Letting the lower back arch sharply on each rep, which shifts the workload away from the glutes and can cause lumbar discomfort.
- Swinging the leg with momentum instead of using a controlled contraction, which reduces muscular tension and limits glute development.
- Allowing the planted knee to slide out of position, which destabilizes the base and compromises form.
- Forgetting to pause at the top, missing the peak contraction that makes this exercise effective for the gluteus maximus.
Frequently asked questions
What muscles does Kicks Leg Bent (version 2) work?
The primary muscle targeted is the gluteus maximus. The hamstrings assist in the kicking motion, and the rectus abdominis is engaged to stabilize the core and prevent lower back arching.
What is the difference between Kicks Leg Bent version 1 and version 2?
Version 2 typically involves a variation in the range of motion, tempo, or starting position compared to version 1, while both keep the knee bent and target the gluteus maximus. Both are body weight movements performed on all fours.
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 common starting point. Focus on quality contractions over high rep counts.
Can I do Kicks Leg Bent if I have lower back pain?
Glute kicks can be appropriate for people with lower back pain since they strengthen the glutes without heavy spinal loading, but you must keep the core braced and avoid arching the lower back. If pain is present, consult a healthcare professional before training.
Are bent-leg glute kicks better than straight-leg kicks?
Bent-leg kicks shift more emphasis to the gluteus maximus by reducing hamstring involvement at the knee, making them a useful choice when the goal is glute isolation. Straight-leg kicks involve the hamstrings more throughout the range of motion.
