Bent Leg Kicks
Description
The bent leg kicks is a quadruped glute kickback performed on all fours. The lifter keeps the working leg bent at 90 degrees and kicks the heel up toward the ceiling. The bent leg position keeps tension on the glutes through full hip extension.
Muscle Group
Equipment Required
Bent Leg Kicks Instructions
- Get on your hands and knees in a tabletop position.
- Set the hands under the shoulders and knees under the hips.
- Keep the working leg bent at 90 degrees.
- Brace your core and keep the back flat.
- Kick the bent leg up driving the heel toward the ceiling.
- Squeeze the glute hard at the top.
- Lower the knee back down with control.
- Complete reps and switch legs.
Bent Leg Kicks Form & Visual
Bent Leg Kicks Benefits
- Strong glute isolator
- No equipment needed
- Easy to scale
- Builds glute size
- Trains hip extension
- Useful glute finisher
Bent Leg Kicks Muscles Worked
- Gluteus maximus
- Hamstrings
- Lower back
Bent Leg Kicks Variations & Alternatives
- Donkey Kick
- Fire Hydrant
- Glute Bridge
- Hip Thrust
