Kneel to Kickback
The Kneel to Kickback mainly works the glutes & hips, with help from the hamstrings, core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneel to Kickback Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
How to do the Kneel to Kickback
Setup
Begin in a quadruped position (on all fours) with your hands directly under your shoulders and your knees directly under your hips.
Keep your spine in a neutral, flat position and your core engaged.
Movement
Lift one knee off the ground and keep your hip and knee flexed at a 90-degree angle.
Drive your foot upward toward the ceiling, maintaining the 90-degree bend in your knee.
Squeeze your gluteus maximus firmly at the top of the movement.
Keep your hips square to the ground throughout; do not let your lower back arch or your hips rotate.
Controlledly lower your leg back to the starting position without letting your knee touch the ground if you are performing multiple repetitions.
Important Tips
Focus on using your glutes rather than your lower back to generate the movement.
Keep your gaze slightly forward or down to maintain a neutral cervical spine aligned with your back.
Kneel to Kickback FAQs
What muscles does the Kneel to Kickback work?
The Kneel to Kickback mainly works the glutes & hips, with help from the hamstrings, core and lower back. The main muscles are the gluteus maximus.
What equipment do you need for the Kneel to Kickback?
None. The Kneel to Kickback is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneel to Kickback go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
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