Abs · Bodyweight
Kicks Leg Bent
Kicks leg bent is a dynamic bodyweight exercise targeting the rectus abdominis and hip flexors. It is accessible for lifters of all experience levels and fits well into the core or conditioning segment at the end of a session.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie on your back with your hands under your glutes for support.
- Bend one knee and bring it towards your chest.
- Extend that leg out forcefully as if kicking, while simultaneously bringing the other knee towards your chest.
- Continue alternating legs in a kicking motion.
Common mistakes
- Arching the lower back off the floor during leg extension shifts mechanical stress to the lumbar spine and disengages the abs.
- Moving too fast with momentum reduces muscle tension and strains the hip joints.
- Holding your breath while alternating legs limits oxygen delivery and leads to premature fatigue.
Tips
- Keep your lower back firmly pressed into the floor or your hands through every repetition.
- Maintain a controlled, rhythmic pace while actively bracing your abdominal wall.
- Kick slightly higher toward the ceiling if you find your pelvis tilting or lower back arching.
Sets and reps
Perform 3 to 4 sets of 15 to 25 repetitions per leg, or work for intervals of 30 to 45 seconds. Rest for 45 to 60 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Which muscles does this exercise focus on?
It primarily activates the rectus abdominis and hip flexors, with the transverse abdominis and obliques working to stabilize the pelvis.
What should you do if your lower back aches during the movement?
Stop the set immediately, elevate the kicking angle to reduce leverage, and consult a healthcare professional if pain persists.
