Kicks Leg Bent (version 2)

Kicks Leg Bent (version 2)

Kicks Leg Bent (version 2) is a dynamic exercise that targets the lower body muscles, particularly the quadriceps, hamstrings, and glutes. This exercise adds a unique twist to the traditional kicks leg bent exercise by incorporating a slight variation in the leg positioning, providing an extra challenge and increased muscle engagement. To perform this exercise, you will need a sturdy chair or bench for support. Stand with your feet hip-width apart and place your right foot on the chair or bench, with your knee bent at a 90-degree angle. Maintain a tall posture throughout the exercise, engaging your core muscles for stability. As you exhale, extend your right leg straight out in front of you, kicking it forward while keeping your core tight and balanced. Pause for a moment at the top of the movement, feeling the contraction in your quadriceps. Then, inhale as you bring your right leg back to the starting position and repeat for the desired number of repetitions. This exercise not only strengthens and tones the lower body but also improves balance and flexibility. It can be incorporated into your leg day routine or used as a standalone exercise for a quick and effective lower body workout. Remember, always listen to your body and modify the exercise if needed. If you experience any discomfort or pain, stop the exercise immediately and consult with a fitness professional. Stay consistent and challenge yourself with progressive overload to see the best results over time.


  • Start by standing with your feet hip-width apart.
  • Bend one knee and bring your heel towards your glutes.
  • Extend and kick your bent leg straight forward, keeping your foot flexed.
  • Return your leg to the starting position and repeat on the other side.
  • Continue alternating legs for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your core muscles throughout the exercise to maintain stability.
  • Keep your upper body relaxed and ensure that the movement is driven by your leg muscles.
  • Maintain a controlled and stable motion, avoiding any jerky or sudden movements.
  • Work on improving your hip flexibility for better range of motion during the kicks.
  • Include exercises that target your glutes, quadriceps, and hamstrings to strengthen the muscles involved in the movement.
  • Prioritize proper form and technique over intensity to avoid potential injuries.
  • Gradually increase the intensity and difficulty of the exercise as your strength and flexibility improve.
  • Incorporate variations of the kick, such as different angles or heights, to target different muscle groups.
  • Ensure that you have a sufficient warm-up before performing this exercise to prepare your muscles for the movement.
  • Allow for adequate rest and recovery between workouts to prevent overtraining and promote muscle growth.


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