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Bent Knee Glute Kickback

The Bent Knee Glute Kickback is an isolation exercise that targets the glutes and helps improve hip control and muscle activation.

Bodyweight exercises

Fatigue level

Low 2/3 High

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Bent Knee Glute Kickback

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Published: May 29, 2025 · Updated: Apr 6, 2026

Muscles Worked: Bent Knee Glute Kickback

The bent knee glute kickback mainly works your glutes, especially because the bent-knee position shifts more of the effort into driving your thigh back instead of straightening your knee. Your hamstrings help, but they play more of a support role here than in hamstring-first moves like the Nordic curl, which is known for much higher hamstring demand (Bourne et al., 2017). Your trunk and standing leg also have to brace to stop your hips from twisting or your lower back from taking over. If you do it well, you should feel the working glute squeezing hard at the top, not your low back or calf.

Primary

Glutes

Secondary

Hamstrings

Technique and form

How to perform the Bent Knee Glute Kickback

Position yourself on all fours with your hands directly under your shoulders and knees under your hips, keeping your back flat and core engaged. Breathe naturally and maintain a neutral spine position.
Choose one leg to work with and bend it to a 90-degree angle, keeping your foot flexed and knee pointing down. Stabilize your position by pressing firmly through your supporting limbs.
Engage your core muscles and squeeze your glutes as you prepare to lift the working leg. Maintain even weight distribution through your supporting hands and knee.
Exhale as you push your bent leg up and back until your thigh is parallel to the floor and your foot is pointing toward the ceiling. Keep your hips square to the ground to isolate the glute muscles.
Hold the contracted position at the top for 1-2 seconds, focusing on the squeeze in your glute muscles. Maintain a stable torso without rotating your hips or arching your lower back.
Inhale as you slowly lower your leg back to the starting position without touching your knee to the ground. Control the descent to maintain tension in the working muscles.
Repeat the movement for the prescribed number of repetitions before switching to the other leg. Maintain consistent breathing throughout each repetition.
To increase intensity, you can add ankle weights or resistance bands just above the knee of the working leg. Ensure proper form is maintained when adding resistance.

Important information

Keep your abdominals engaged throughout the entire exercise to protect your lower back from excessive arching.
Focus on using your glute muscles to power the movement, not your lower back or hamstrings.
Maintain a neutral neck position by gazing at a spot on the floor about a foot in front of you rather than looking up or down.
If you experience any knee discomfort, try placing a folded mat under your supporting knee for additional cushioning.

Is the Bent Knee Glute Kickback good for muscle growth?

Yes. The bent knee glute kickback can help build your glutes, especially as a low-fatigue isolation move that lets you train the muscle hard without loading your spine. It is not the best choice for max loading, but it is useful for adding focused glute work after bigger leg exercises.

High glute focus with low back stress — Because you are moving one leg at a time and using only bodyweight, you can put attention on squeezing the glute instead of balancing a heavy bar. That makes this a good add-on after squats, split squats, or glute-bridge-abduction when you want more glute volume without a lot more overall fatigue.
Bent knee changes the feel — Bending the knee shortens the hamstrings, so they help less than they would in a straighter-leg hip extension pattern. That can make it easier to feel the glute doing the work, which matters if your hamstrings usually take over. Hamstring research shows that even within hamstring training, different exercises can produce different hypertrophy outcomes, so exercise selection can matter when you want to shift which tissues do more of the work (Maeo et al., 2024).
Best at the squeeze, not heavy overload — This exercise is hardest near the top when you fully drive the thigh back and pause. That makes it great for clean reps and mind-muscle connection, but bodyweight alone can stop being challenging fast, so it often works best as a finisher or warm-up builder rather than your main glute lift.
Works well beside bigger lower-body lifts — Heavy squat patterns build the legs and glutes well when trained deep (Kubo et al., 2019), but they do not always give everyone enough direct glute-only work. The bent knee kickback fills that gap by letting you add targeted reps without beating up recovery like another heavy set would.

Programming for muscle growth

Do 2-4 sets of 12-20 reps per side with 30-60 seconds rest between sides. Train it 2-4 times per week, usually after your main leg work. Use a 1-2 second squeeze at the top and stop the set when your hips start rotating or your lower back starts helping, because that is when the glute is no longer getting the cleanest work.

Alternative Exercises

Cable Donkey Kickback

The Cable Donkey Kickback is a cable-based isolation exercise that targets the glutes with constant tension and controlled hip extension.

Bodyweight Full Squat With Overhead Press

The Bodyweight Full Squat With Overhead Press is a full-body exercise that builds leg strength, shoulder endurance and coordination.

Banded Hip Thrusts

Banded Hip Thrusts are a lower-body strength exercise that builds glute power and tension through band resistance.

Glute Rolling With Ball

Glute Rolling with Ball is a simple recovery exercise that helps release tension in the glutes and improve comfort during daily movement.

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FAQ - Bent Knee Glute Kickback

What muscles does the Bent Knee Glute Kickback primarily target?

The Bent Knee Glute Kickback primarily targets the gluteus maximus (main glute muscle) with secondary activation in the hamstrings. The bent knee position specifically increases glute isolation by reducing hamstring involvement compared to straight-leg variations.

How can I ensure proper form during this exercise?

Stand facing the cable machine with the ankle attachment secured, maintain a slight bend in your supporting leg, and keep your core engaged throughout the movement. Focus on driving the movement from your glutes rather than your lower back, and avoid arching or rounding your spine.

How can I make the Bent Knee Glute Kickback more challenging?

Add resistance using ankle weights, cable machines, or resistance bands for progressive overload. You can also increase time under tension by incorporating pulse reps at the top of the movement or slowing down the eccentric (lowering) phase of each repetition.

Is this exercise safe for people with lower back problems?

The Bent Knee Glute Kickback is generally safer for those with lower back issues compared to straight-leg variations, as it reduces lumbar stress. However, proper form is crucial—maintain a neutral spine, engage your core, and avoid overextending at the top of the movement to protect your lower back.

How often should I include Bent Knee Glute Kickbacks in my routine?

Include this exercise 2-3 times weekly for optimal glute development, typically programming 3-4 sets of 12-15 repetitions per side. You can use it as part of a dedicated lower body session or as an activation exercise before compound movements like squats and deadlifts.

Workouts with Bent Knee Glute Kickback

Best Glute workouts

Glute workouts focus on the largest and most powerful muscle group in your body. Strong glutes support athletic movement, posture, and injury prevention. These workouts combine compound lifts like hip thrusts and deadlifts with targeted isolation exercises such as glute kickbacks and abductions. Whether you're aiming for more explosive power or better lower body aesthetics, glute training is key for performance and balance.