Kicks Leg Bent

Body Part: Hips

Muscle: Other

Equipment: Body Weight

Kicks Leg Bent is a bodyweight floor glute exercise built around hip extension with the knee bent. In the image, you are on your forearms and one knee while the working leg lifts behind you, so the movement is really a controlled bent-knee kickback rather than a standing kick or a full-body swing. That bent-knee position helps bias the glute of the moving leg and makes it easier to keep the lower back quiet.

It is a useful accessory exercise for glute activation, warm-ups, core control, and higher-rep finishers when you want posterior-chain work without standing balance or equipment. The setup matters because the torso, planted knee, and forearms have to stay organized while the working hip extends. If the pelvis twists or the ribs flare, the set turns into a low-back movement instead of a glute exercise.

Start on both forearms with the elbows under the shoulders and one knee planted directly under the hip. Keep the other leg bent with the shin lifted behind you and the knee bent so the sole of the foot can travel upward. From there, brace lightly through the midsection, keep the planted side still, and drive the heel or sole toward the ceiling until the glute contracts hard. The top position should feel like hip extension, not lumbar arching.

Lower the leg slowly until the knee returns near the start, then repeat with the same square pelvis and steady breathing. A short pause at the top and a controlled lowering phase make this movement much more effective than chasing extra height. Use it when you want clean, repeatable glute reps that are easy on the joints and easy to place in a lower-body session.

Instructions

• Get on both forearms with your elbows under your shoulders and one knee planted under the hip.
• Keep the working leg bent and lifted behind you so the knee stays flexed through the whole set.
• Square your hips to the floor and keep your ribs down before the first rep.
• Brace lightly through your midsection so the torso does not sway when the leg moves.
• Exhale as you drive the heel or sole of the working foot up toward the ceiling.
• Lift only until the glute contracts hard and your pelvis starts to stay stable.
• Lower the leg slowly back to the start without letting the knee slam into the floor.
• Reset your position briefly, then repeat for the planned reps before switching sides.

Tips & Tricks

• If your low back starts to arch, shorten the top range and stop the rep where the pelvis still stays square.
• Think about pushing the heel up, not flinging the foot back, so the glute leads the motion.
• Keep the planted knee and forearms heavy on the floor to stop the torso from rocking side to side.
• Pause for a beat at the top to make the glute do the work instead of using momentum.
• Lowering slowly is important here; the eccentric phase should look as controlled as the lift.
• A pad under the knee or forearms can help you stay steady long enough to keep the hip moving cleanly.
• If the working hip opens outward, reset the knee angle and keep the thigh pointing mostly straight behind you.
• Use a higher-rep set only if you can keep the same torso position from the first rep to the last.

Frequently Asked Questions

What muscle does Kicks Leg Bent target most?

The main target is the glute on the moving side, with the core and upper body helping you stay still.

Can beginners perform this exercise?

Yes. The floor setup is stable and the bent-knee path is easy to learn if you keep the movement small and controlled.

Why is the knee bent instead of straight?

Keeping the knee bent makes the movement more of a glute kickback and reduces how much the hamstrings can take over.

How high should the working leg go?

Only as high as you can keep the pelvis level. If the low back arches, the leg has gone too far.

What should I feel during the rep?

You should feel the working-side glute contract strongly, with only light support from the core and shoulders.

What is the most common mistake with this floor version?

The biggest error is twisting the hips open or arching the lower back to make the leg look higher.

Can I do this as a warm-up?

Yes. It works well as a glute activation drill before squats, lunges, bridges, or other lower-body work.

How can I make Kicks Leg Bent harder without changing the exercise?

Add a pause at the top, slow the lowering phase, or use a light ankle weight while keeping the pelvis square.