Kicks Leg Bent II
Description
The kicks leg bent II is a bent leg donkey kick variation done from a quadruped position. The lifter keeps the knee bent and kicks the heel up toward the ceiling. It is a strong glute builder for shape and size.
Muscle Group
Equipment Required
Kicks Leg Bent II Instructions
- Set up on hands and knees in a quadruped position.
- Place the hands under the shoulders and knees under the hips.
- Keep one knee bent at ninety degrees.
- Brace your core and keep the back flat.
- Kick the bent leg up toward the ceiling.
- Drive the heel up so the sole faces the ceiling.
- Squeeze the glute hard at the top.
- Lower with control. Finish all reps then switch sides.
Kicks Leg Bent II Form & Visual
Kicks Leg Bent II Benefits
- Builds the glutes
- Strong glute isolator
- Trains the hamstrings
- Useful for glute shape
- No equipment needed
Kicks Leg Bent II Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Kicks Leg Bent II Variations & Alternatives
- Donkey Kick
- Fire Hydrant
- Glute Bridge
- Hip Thrust
