Legs · Bodyweight
Kneeling Straight Leg Kickback
How to do the kneeling straight leg kickback, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start on all fours with hips square and core tight. Extend one leg straight back, toes pointed down, then lift it by squeezing your glute until it lines up with your torso. Lower with control and repeat.
- 1Feel the glute and hamstring lift the straight leg
- 2Keep your hips square and core braced
- 3Control both the lift and the lowering phase
Common mistakes
- Don't arch your lower back or rotate your hips
- Avoid bending the knee or pointing the toes up
- Don't swing the leg to gain momentum
Muscles worked
The kneeling straight leg kickback mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsMinor
- ObliquesMinor
Kovo programs the kneeling straight leg kickback 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
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- 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.