Bent leg kickback kneeling

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 11

Description: Start Position: Begin on all fours with your hands directly under your shoulders and knees under your hips. Look down to keep your neck in a neutral position. Engage Core: Pull your belly button toward your spine to engage your abdominals and maintain a neutral spine. Lift Knee: Raise one knee an inch off the ground and flex your foot. Leg Lift: Press your heel straight up toward the ceiling while keeping your leg bent at a 90-degree angle. Continue lifting until your thigh is parallel to the ground. Stabilize: Ensure your core is engaged to keep your hips level and prevent rotation. Repeat: Lower your leg back to the starting position and repeat for the desired number of repetitions on both legs.

Exercise ID: 00459

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Alignment: Keep your core engaged and ensure your back stays straight to avoid sagging or arching. This helps protect your spine and maximizes the effectiveness of the exercise.
Controlled Movements: Perform the kickbacks slowly and with control to fully engage the glutes and hamstrings. Fast movements can lead to poor form and reduced benefits.
Correct Height: Don't overextend your leg higher than your hip. The goal is to engage the glutes, not arch the back unnecessarily.
Mini-Pause: Add a mini-pause at the highest point of the kickback for an extra squeeze. This increases the intensity and effectiveness on the glutes.
Adding Resistance: Use ankle weights or resistance bands around your thighs to make the exercise more challenging and to increase muscle activation.
Foot Flexion: Flex your foot (toes pointing down) during the kickback for better isolation of the glute muscles.
Use a Mat: Place a soft mat under your knees to prevent any discomfort and to maintain stable positioning.
Neutral Spine: Keep your neck in a neutral position by looking down at the mat rather than forward or up. This helps maintain proper spinal alignment.
Breathing Technique: Exhale as you extend your leg and inhale as you bring it back to the starting position. Controlled breathing supports core stability and muscle endurance.

Exercise overview

Exercise tips and tricks

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