Bent Leg Kickback

Bent Leg Kickback is an isolation exercise that primarily works out the gluteus maximus and secondarily targets the hamstrings. It is a beginner level exercise that is often performed on all fours, using just bodyweight or added resistance like ankle weights or bands.

This exercise is popular in both gym and home workouts because it requires minimal equipment and space while still delivering an effective glute burn. The bent-knee position helps reduce hamstring involvement, putting more focus on the glutes.

Bent Leg Kickbacks are especially useful for individuals looking to strengthen or shape their glutes, improve hip mobility, or correct muscular imbalances from sitting too often. They are also often used in warm-up routines before heavier leg exercises like squats or deadlifts.

1. Start on all fours with your hands directly under your shoulders and knees under your hips.
2. Keep your back flat, core engaged, and neck neutral.
3. Bend one leg at a 90-degree angle and slowly lift it toward the ceiling, keeping your foot flexed.
4. Pause and squeeze your glute at the top of the movement without arching your back.
5. Lower your leg back down with control, stopping just before your knee touches the ground.
6. Complete all reps on one side before switching to the other leg.

Bent Leg Kickback is a low to medium risk exercise when performed correctly and with proper alignment.

One common issue is lower back strain caused by overarching during the kickback. This typically happens when people focus on height over form. To avoid this, keep the core tight and avoid excessive extension at the top of the movement.

Knee discomfort may also occur if you're on a hard surface or placing uneven pressure through the grounded knee. Using a mat and adjusting your positioning can help mitigate this.