Strength
Kneeling kickbacks
A foundational bodyweight movement designed to isolate the glutes and improve hip extension without added equipment.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.