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Exercise

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.

Strength exercises

Bodybuilding exercises

Recovery exercises

Glutes

Legs

Bodyweight exercises

Fatigue level

Low 2/3 High

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Bent Knee Glute Kickback

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The Bent Knee Glute Kickback is an isolation bodyweight exercise performed from a hands-and-knees position, focusing on extending the hip with a bent leg. This setup limits help from other muscles and allows direct emphasis on the glutes through a controlled movement.

The exercise mainly targets the glutes, while the core and supporting leg help keep the body stable. Because the knee stays bent, the movement reduces involvement from the hamstrings and keeps tension focused on the hip muscles.

The Bent Knee Glute Kickback is commonly used in warm-ups, activation work, and muscle-building routines. It is especially useful for improving glute engagement, supporting better lower-body movement, and adding focused volume without heavy loading.

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.

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.

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Primary Muscles

Glutes

Secondary Muscles

Hamstrings

Muscle Groups

Glutes Legs

Mechanic

Isolation

Risk Areas

Glutes Hamstrings

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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.