Kneeling Back-Leg Lift Curl
Tone your glutes with the Kneeling Back-Leg Lift Curl! Strengthen and sculpt your backside with this focused exercise.
The Kneeling Back-Leg Lift Curl mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Kneeling Back-Leg Lift Curl Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Deep Core (transverse abdominis)
Kneeling Back-Leg Lift Curl Variations and Alternatives
How to do the Kneeling Back-Leg Lift Curl
Begin in an all-fours position on the ground. Ensure your hands are directly under your shoulders and knees are under your hips.
Engage your core to provide stability throughout the movement.
Without arching your back, lift one leg up, keeping the knee bent at a 90-degree angle.
Raise the lifted leg until the thigh is in line with your body and the sole of your foot is facing the ceiling, as shown in the third image.
Lower the leg back down to the start position of the second image without touching the knee to the ground to keep constant tension on the glute muscles.
Perform the desired number of repetitions with one leg before switching to the other leg.
Ensure smooth and controlled movements throughout the exercise. Focus on using the glutes to lift your leg, and avoid using momentum.
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Kneeling Back-Leg Lift Curl FAQs
What muscles does the Kneeling Back-Leg Lift Curl work?
The Kneeling Back-Leg Lift Curl mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Kneeling Back-Leg Lift Curl?
None. The Kneeling Back-Leg Lift Curl is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Back-Leg Lift Curl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Back-Leg Lift Curl variations and alternatives?
Similar exercises include the Alternating Donkey Kick, Assisted Nordic Partner Curl, Glute Donkey Curl Kick and Donkey Kickback.
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