What muscles does the bent-leg kickback work?

The bent-leg kickback primarily targets the glute muscles, helping to build strength and shape in your backside. It also engages your core, lower back, and upper legs for stability and balance, making it an efficient lower-body and core exercise.

Do I need any equipment for kneeling bent-leg kickbacks?

No equipment is required for the bent-leg kickback, as it uses only your body weight. You can add resistance bands or ankle weights if you want to increase intensity for more muscle activation.

Is the bent-leg kickback suitable for beginners?

Yes, this exercise is beginner-friendly because it uses controlled movements and body weight only. Beginners should focus on maintaining proper form and slow, steady reps to avoid straining the lower back.

What are common mistakes to avoid when doing bent-leg kickbacks?

Avoid arching your lower back or letting your hips twist, as this reduces glute engagement and can cause strain. Keep your core tight, your back flat, and move your leg in a controlled motion rather than swinging it.

How many sets and reps should I do for bent-leg kickbacks?

For general toning, perform 2–3 sets of 12–15 reps per leg. If building strength is your goal, you can increase resistance and aim for 3–4 sets of 8–12 controlled reps.

What safety tips should I follow for kneeling kickbacks?

Always warm up before starting, and place a mat under your knees to avoid discomfort. Engage your core to protect your lower back and avoid jerking or forcing the movement beyond your range of motion.

Are there variations of the bent-leg kickback to make it harder or easier?

You can make it easier by reducing range of motion or supporting your hands on a bench for stability. To make it harder, try adding ankle weights, resistance bands, or performing the movement from a plank position for greater core challenge.

Bent-Leg Kickback (Kneeling)

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Start on all fours with your hands under your shoulders and knees under your hips, keeping your back straight and core engaged. Lift one bent leg, then drive your heel upward while keeping your knee at a 90-degree angle and squeezing your glutes at the top. Lower your leg back down without touching your knee to the ground, then repeat.

Step-by-Step Instructions

Begin on all fours in a tabletop position, with your hands directly under your shoulders and your knees under your hips. Keep your back straight and your core engaged throughout the movement.
Lift one leg off the ground, keeping the knee bent at a 90-degree angle. Ensure your thigh is parallel to the floor and your foot is flexed.
Slowly push your leg upward, extending your hip while keeping the knee bent. Squeeze your glutes at the top of the movement.
Lower your leg back to the starting position without letting your knee touch the ground.
Repeat for the desired number of repetitions, then switch to the other leg.

Explore more glutes exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Bent-Leg Side Kick (Kneeling)

Glutes

Bodyweight

Bridge (on knees)

Glutes

Bodyweight

Dumbbell Stiff-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Kettlebell Swing

Glutes

Upper Legs

Kettlebell

Frequently Asked Questions

What muscles does the bent-leg kickback work?: The bent-leg kickback primarily targets the glute muscles, helping to build strength and shape in your backside. It also engages your core, lower back, and upper legs for stability and balance, making it an efficient lower-body and core exercise.
Do I need any equipment for kneeling bent-leg kickbacks?: No equipment is required for the bent-leg kickback, as it uses only your body weight. You can add resistance bands or ankle weights if you want to increase intensity for more muscle activation.
Is the bent-leg kickback suitable for beginners?: Yes, this exercise is beginner-friendly because it uses controlled movements and body weight only. Beginners should focus on maintaining proper form and slow, steady reps to avoid straining the lower back.
What are common mistakes to avoid when doing bent-leg kickbacks?: Avoid arching your lower back or letting your hips twist, as this reduces glute engagement and can cause strain. Keep your core tight, your back flat, and move your leg in a controlled motion rather than swinging it.
How many sets and reps should I do for bent-leg kickbacks?: For general toning, perform 2–3 sets of 12–15 reps per leg. If building strength is your goal, you can increase resistance and aim for 3–4 sets of 8–12 controlled reps.
What safety tips should I follow for kneeling kickbacks?: Always warm up before starting, and place a mat under your knees to avoid discomfort. Engage your core to protect your lower back and avoid jerking or forcing the movement beyond your range of motion.
Are there variations of the bent-leg kickback to make it harder or easier?: You can make it easier by reducing range of motion or supporting your hands on a bench for stability. To make it harder, try adding ankle weights, resistance bands, or performing the movement from a plank position for greater core challenge.