Legs · Bodyweight
Lying Double Leg Kick
How to do the lying double leg kick, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down with your hands clasped behind your lower back and your head turned to one side. Kick both heels toward your glutes in a double pulse, then extend your legs and lift your chest as you reach your clasped hands toward your feet. Move through the stretch with control.
- 1A stretch through your chest and shoulders as you lift
- 2Your hamstrings working on the double kick
- 3Your glutes and lower back extending the body
Common mistakes
- Cranking your neck; keep it long and relaxed
- Jerking the legs up with momentum
- Overarching your lower back into discomfort
Muscles worked
The lying double leg kick mainly works the hamstrings, with the lower back and glutes assisting.
- HamstringsPrimary
- Lower BackSupport
- GlutesSupport
- Upper ChestMinor
- Mid ChestMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- Front DeltsMinor
Kovo programs the lying double leg kick 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 hamstrings exercises
- How to do the deficit rdl
- How to do the leg curl
- How to do the dumbbell rdl
- How to do the glute ham raise
- How to do the jefferson curl
- How to do the leg swings
Last reviewed June 2026.