What muscles do Kicks Leg Bent Hips target?

Kicks Leg Bent Hips primarily work the glute muscles, helping to build strength and shape in the hips and buttocks. Secondary muscles involved include the lower back and upper legs, which assist with stabilization and movement.

Do I need any equipment for Kicks Leg Bent Hips?

No equipment is required for this exercise, making it ideal for home workouts. If you want to increase resistance, you can use ankle weights or resistance bands for added challenge.

Is Kicks Leg Bent Hips suitable for beginners?

Yes, it’s a beginner-friendly movement that can be performed slowly to build proper form. Beginners should focus on keeping the core engaged and hips level to avoid strain on the lower back.

What are common mistakes to avoid when doing Kicks Leg Bent Hips?

A frequent mistake is arching the back or tilting the hips during the lift, which reduces glute activation and can cause discomfort. Keep your core tight, move slowly, and maintain a 90-degree bend in your knee throughout the movement.

How many sets and reps should I do for Kicks Leg Bent Hips?

For general fitness, aim for 3 sets of 12–15 reps per leg. If you're training for muscle growth, increase resistance and aim for 8–10 slower, controlled reps focusing on the squeeze at the top.

Are there any safety tips for performing Kicks Leg Bent Hips?

Always maintain a neutral spine and avoid jerky movements to protect your lower back. If you feel discomfort in your knees, consider placing a pad or mat under them for support.

What variations can I try for Kicks Leg Bent Hips?

You can add a pulse at the top for extra glute engagement or perform the exercise with straight legs for a hamstring emphasis. Advanced users may add ankle weights or use a resistance band around the thighs for increased intensity.

Kicks Leg Bent Hips

Target Muscles

Primary:

Glutes

Secondary:

Lower Back

Upper Legs

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Begin on your hands and knees with your back straight and core engaged. Keeping your knee bent at 90 degrees, lift one leg up and back, squeezing your glutes at the top. Lower your leg to the starting position and repeat on the other side, ensuring your hips stay level throughout.

Step-by-Step Instructions

Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.
Keep your back straight and your core engaged.
Lift one leg back and up, keeping your knee bent at a 90-degree angle.
Squeeze your glutes at the top of the movement.
Lower your leg back down to the starting position.
Repeat on the other side.

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

Alternative Exercises

Bent-Leg Kickback (Kneeling)

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Bodyweight

Pelvic Tilt Into Bridge

Glutes

Bodyweight

Dumbbell Stiff-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Kettlebell Swing

Glutes

Upper Legs

Kettlebell

Frequently Asked Questions

What muscles do Kicks Leg Bent Hips target?: Kicks Leg Bent Hips primarily work the glute muscles, helping to build strength and shape in the hips and buttocks. Secondary muscles involved include the lower back and upper legs, which assist with stabilization and movement.
Do I need any equipment for Kicks Leg Bent Hips?: No equipment is required for this exercise, making it ideal for home workouts. If you want to increase resistance, you can use ankle weights or resistance bands for added challenge.
Is Kicks Leg Bent Hips suitable for beginners?: Yes, it’s a beginner-friendly movement that can be performed slowly to build proper form. Beginners should focus on keeping the core engaged and hips level to avoid strain on the lower back.
What are common mistakes to avoid when doing Kicks Leg Bent Hips?: A frequent mistake is arching the back or tilting the hips during the lift, which reduces glute activation and can cause discomfort. Keep your core tight, move slowly, and maintain a 90-degree bend in your knee throughout the movement.
How many sets and reps should I do for Kicks Leg Bent Hips?: For general fitness, aim for 3 sets of 12–15 reps per leg. If you're training for muscle growth, increase resistance and aim for 8–10 slower, controlled reps focusing on the squeeze at the top.
Are there any safety tips for performing Kicks Leg Bent Hips?: Always maintain a neutral spine and avoid jerky movements to protect your lower back. If you feel discomfort in your knees, consider placing a pad or mat under them for support.
What variations can I try for Kicks Leg Bent Hips?: You can add a pulse at the top for extra glute engagement or perform the exercise with straight legs for a hamstring emphasis. Advanced users may add ankle weights or use a resistance band around the thighs for increased intensity.