Legs · Bodyweight
Kicks Leg Bent
How to do the kicks leg bent, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start on all fours with your hands under your shoulders and knees under your hips. Keeping one knee bent at 90 degrees, drive that heel up toward the ceiling until your thigh lines up with your torso, then lower without touching down and repeat.
- 1The glute of the working leg driving the heel up
- 2A flat, braced back with no sagging
- 3A squeeze at the top of each kick
Common mistakes
- Arching the lower back to lift higher
- Letting the hips rotate open to one side
- Swinging the leg with momentum
Muscles worked
The kicks leg bent mainly works the glutes, with the hamstrings, lower back, and lower abs assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- Upper AbsMinor
- ObliquesMinor
Kovo programs the kicks leg bent for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.