Kicks Leg Bent

Body Part: Hips

Muscle: Glutes

Equipment: Body Weight

Kicks Leg Bent is a bodyweight glute exercise performed on the floor in a forearm-and-knee support position. One knee stays bent at about 90 degrees while the hip extends to lift the foot upward, which makes the movement more of a bent-knee kickback than a straight-leg swing. That bent-knee position keeps the emphasis on glute contraction and reduces the tendency to turn the rep into a low-back arch or a hamstring-driven lift.

The exercise is useful when you want direct glute work without load in your hands or on your shoulders. The primary work comes from the gluteus maximus, with the hamstrings, core, and spinal stabilizers helping you hold the pelvis steady. The image shows a clear floor-supported kickback pattern, so the setup matters: if the torso shifts, the knee opens too much, or the lower back takes over, the glute loses tension and the rep becomes less useful.

A good rep starts from a square, braced position. Keep both forearms down, one knee planted, and the working leg bent so the sole of the foot points toward the ceiling as the thigh rises. Drive the heel up and slightly back by extending at the hip, not by twisting the pelvis or swinging the lower leg. At the top, the thigh should lift under control without letting the lumbar spine overextend.

Lower the knee back to the floor with the same level of control and keep the pelvis facing down. Use a smooth rhythm, a brief squeeze at the top, and steady breathing so each rep looks identical. This movement fits well as accessory glute work, warm-up activation, or a higher-rep conditioning drill for people who need floor-based hip extension work with minimal setup. It is beginner-friendly as long as the range stays small, the torso stays quiet, and the motion stays centered in the glutes rather than the back.

Instructions

• Start on the floor on your forearms and one knee, with the other leg bent and the working knee hovering close to the ground.
• Keep your elbows under your shoulders, your torso long, and your hips squared toward the floor.
• Tighten your abdomen just enough to keep your low back from sagging before you lift.
• With the working knee bent around 90 degrees, drive the heel upward by extending the hip.
• Lift until the thigh is high and the glute is fully contracted, without rotating the pelvis open.
• Pause briefly at the top and keep the foot pointed upward as the knee stays bent.
• Lower the knee back toward the floor in a controlled path, stopping before you lose tension.
• Reset your brace on each rep and repeat for the planned reps, then switch sides.

Tips & Tricks

• Keep the bent knee fixed at roughly a right angle; turning it into a straight-leg swing shifts work away from the glute.
• Think about lifting the heel up and back, not kicking the leg high with your lower back.
• If your ribs flare or your low back arches, reduce the height of the kick and re-brace before the next rep.
• Keep both hip bones aimed at the floor so the working side does not roll open at the top.
• Squeeze the glute at the top, but do not lock the knee or shove the foot toward the ceiling aggressively.
• A smaller range done cleanly is better than chasing a bigger kick with trunk rotation.
• Exhale as the heel lifts and inhale as the knee returns to the floor.
• If your forearms or supporting knee get uncomfortable, adjust the mat position before adding reps.

Frequently Asked Questions

What muscle does Kicks Leg Bent target most?

It primarily targets the gluteus maximus on the working side.

Why is the knee bent during this kickback?

The bent knee helps keep the movement centered on hip extension and glute contraction instead of turning into a straight-leg swing.

How high should I lift the working leg?

Lift until the glute is fully contracted and the thigh is raised, but stop before your lower back starts arching.

What are the main form mistakes with this movement?

Common mistakes are rotating the hips open, swinging the leg, and using the low back instead of the glute to finish the rep.

Is this exercise good for beginners?

Yes. Beginners usually do well with slow, small-range reps and a strong brace before each lift.

Where should I feel the work during each rep?

You should feel the glute of the lifted leg working hardest, with the core and supporting shoulder and knee helping you stay steady.

Can I make Kicks Leg Bent harder without adding weight?

Yes. Slow the lowering phase, add a brief pause at the top, or use stricter hip control before increasing volume.

Should my pelvis move during the kick?

No. Keep the pelvis square to the floor so the hip does the work instead of the torso twisting.