How high should I lift my leg?

Lift your leg until your thigh is in line with your torso. Stop when you feel your glute fully contract; lifting higher often causes the lower back to arch, which reduces the effectiveness of the exercise.

What is the difference between this and a donkey kick?

Kneeling kickbacks and donkey kicks are often used interchangeably to describe the same movement. Both focus on hip extension to target the gluteus maximus.

Can I add weight to this exercise?

Yes, once you have mastered the bodyweight version, you can increase resistance by using ankle weights or placing a light dumbbell in the crease of your knee.

How to Do Kneeling Kickbacks: Form and Benefits Guide

Master the kneeling kickback with our expert guide. Learn proper form, avoid common mistakes, and build glute strength using only your bodyweight.

How to Perform

Start on all fours with your hands directly under your shoulders and your knees directly under your hips.
Engage your core to maintain a flat back and a neutral spine throughout the movement.
Keeping your right knee bent at a 90-degree angle, lift your right leg behind you until your thigh is parallel to the floor.
Squeeze your glutes at the top of the movement while ensuring your hips remain square to the ground.
Lower your leg back to the starting position in a controlled manner without letting your knee touch the floor between reps.
Complete the set on one side before switching to the other leg.

Common Mistakes

Arching the lower back excessively at the top of the lift
Allowing the hips to rotate or tilt to the side
Using momentum rather than slow, controlled muscle contraction
Looking upward and straining the neck instead of keeping the gaze down

Muscles Worked

Primary movers

Glutes

Stabilizers

Hamstrings
Core
Lower Back

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Glutes · Strength