Bent Leg Kickback
Step by step
How to perform
- Engage your core and lift your right leg, keeping the knee bent, until your thigh is parallel with the floor and the sole of your foot is facing the ceiling.
- Squeeze your glutes at the top of the movement, then slowly lower your knee back to the starting position without touching the floor.
- Repeat this movement for the desired amount of repetitions, then switch and perform the same movement with your left leg.
- Remember to keep your back straight and your movements controlled throughout the exercise.
Overview
About this exercise
The Bent Leg Kickback is a highly effective exercise primarily targeting the gluteus maximus, aiding in strengthening and toning the buttocks. It is suitable for individuals at all fitness levels, requiring no equipment and offering the flexibility of being performed virtually anywhere. People would want to do this exercise to improve their lower body strength, enhance their posture, and contribute to a well-rounded fitness routine.
Coaching cues
Form tips
Engaging your core is crucial for this exercise. It provides stability, helps maintain your balance, and supports your lower back. Many people forget to engage their core during the exercise, which can lead to ineffective results and potential injuries.
Avoid the temptation to use momentum or to swing your leg. Instead, focus on controlled, slow movements. This will ensure you are actually using your glutes to lift your leg, rather than relying on momentum, which can lead to better results and prevent injuries.
A common mistake is to rotate the hips during the exercise. Try to keep your hips facing the ground throughout the exercise
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