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Straight Leg Kickback (kneeling)

Straight Leg Kickback (kneeling)

The Straight Leg Kickback (kneeling) is a fantastic exercise that primarily targets the glute muscles, particularly the gluteus maximus. This exercise is great for toning and strengthening your backside, while also helping to improve stability and balance. To perform the Straight Leg Kickback (kneeling), start by positioning yourself on all fours with your hands directly under your shoulders and your knees directly under your hips. Keep your core engaged and your back in a neutral position throughout the movement. Next, extend one leg straight back, keeping it parallel to the floor. Flex your foot and engage your glutes as you slowly kick your leg back, aiming to fully extend it behind you. Focus on squeezing your glutes at the top of the movement before slowly lowering your leg back to the starting position. Ensure that you maintain proper form by avoiding any sagging or arching of your back. Keep your abs tight and maintain a controlled, fluid motion throughout the exercise. You can alternate between legs or complete all repetitions on one side before switching to the other. The Straight Leg Kickback (kneeling) can be a valuable addition to any lower body or glute-focused workout routine. It is a versatile exercise that can be performed at home or in the gym, and it also provides an excellent opportunity to engage your core and improve stability. Remember to always warm up before exercising and listen to your body to avoid any discomfort or pain. Happy kicking!


  • Start by getting on all fours, with your hands directly beneath your shoulders and your knees beneath your hips. Your wrists should be stacked under your shoulders, and your knees should be hip-width apart.
  • Extend your right leg straight back, lifting it up until it is parallel to the floor. Keep your foot flexed and your toes pointed down.
  • Squeeze your glutes to lift your leg higher, focusing on using your glute muscles rather than your lower back.
  • Lower your leg back down to the starting position, but keep it hovering slightly above the ground to maintain tension in your glutes.
  • Repeat the movement for the desired number of reps, then switch sides and repeat with your left leg.
  • Remember to engage your core muscles throughout the exercise to maintain stability and control.
  • To make this exercise more challenging, you can add ankle weights or use a resistance band around your thighs.

Tips & Tricks

  • Focus on engaging your glute muscles throughout the movement.
  • Keep your core braced and your back straight to maintain proper form.
  • Start with lighter weights to ensure proper technique and gradually increase the resistance.
  • Control the movement to avoid using momentum. Keep it slow and controlled.
  • Incorporate variations such as bent-knee kickbacks or resistance band kickbacks to target different muscle fibers.
  • Include unilateral (single-leg) kickbacks to work each leg independently and improve balance.
  • Combine kickbacks with other glute exercises like squats or lunges for a more comprehensive lower body workout.
  • Stretch and foam roll your hip flexors before and after the exercise to maintain flexibility and prevent muscle imbalances.
  • Ensure you're well-hydrated and have enough energy by eating a balanced meal or snack before your workout.
  • Listen to your body and rest as needed. Proper recovery is essential for progress and preventing injuries.

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