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Bent Leg Kickback kneeling
Muscles involved
If you want to get the absolute most out of your leg routine, the Bent Leg Kickback kneeling is a body weight movement that deserves a spot in your workout. Its real value lies in where you place it within your session. You can perform it at the very beginning as a warm-up drill to activate your glutes before heavier lifts, or save it for the final burnout to squeeze every last drop of energy. Working from the floor with a flexed knee isolates your glutes completely, helping you build that crucial mind-muscle connection without stressing any extra joints. It gives you maximum tension and control using just your own body weight.
How to do it
1. Position yourself on all fours with knees aligned with your hips. 2. Keep your right knee bent at 90 degrees. 3. Lift your right leg until aligned with your torso, contracting your glutes. 4. Lower your knee almost to the floor and repeat.
Equipment required
Muscles worked
Tips
- Keep your back straight and neck aligned during the kick. - Lift your leg by contracting your glute, not by arching your lower back. - Lower your knee controllably, almost touching the floor.
Difficulty
PrincipianteSimilar exercises
Variations and complementary movements
