Bent-Leg Kick
Tone your glutes & hamstrings with Bent-Leg Kicks! Beginner-friendly, effective lower body workout. Feel the burn!
The Bent-Leg Kick mainly works the glutes & hips and hamstrings, with help from the lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bent-Leg Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae)
Bent-Leg Kick Variations and Alternatives
How to do the Bent-Leg Kick
Begin on your hands and knees on a mat with your hands directly under your shoulders and knees under your hips.
Keep your back straight and your abdominal muscles engaged.
Lift one leg up towards the ceiling while keeping the knee bent at a 90-degree angle. Your foot should be flexed as if you're trying to press the sole of your shoe against the ceiling.
Squeeze your glutes at the top of the movement.
Lower the leg back down to the starting position without letting your knee touch the floor.
Perform all of the desired repetitions on one leg before switching to the other leg.
Keep your movements controlled and avoid using momentum.
Breathe out as you lift your leg and breathe in as you lower it back down.
This exercise targets the glutes and hamstrings and is good for building strength and toning the lower body. It can be performed by beginners and can also be made more challenging for advanced exercisers by adding ankle weights.
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Bent-Leg Kick FAQs
What muscles does the Bent-Leg Kick work?
The Bent-Leg Kick mainly works the glutes & hips and hamstrings, with help from the lower back. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bent-Leg Kick?
None. The Bent-Leg Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bent-Leg Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bent-Leg Kick variations and alternatives?
Similar exercises include the Alternating Donkey Kick, Alternating Hamstring Curl Kick, Arms-Forward Butt-Kick and Back-Kick Heel-Tap.
Training calculators
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