Bent knee kickback exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bent knee kickback )

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Name of exercise  AROM hip ext prone knee bent
Other names of exercise Bent knee kickback
Description of exercise Bent knee kickback is a targeted exercise that specifically works the glute muscles. It involves starting on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your knee bent at a 90-degree angle, lift one leg up and back, squeezing your glutes at the top of the movement. Slowly lower your leg back down to the starting position and repeat for the desired number of reps. This exercise helps to strengthen and tone the glute muscles, which can improve overall lower body strength and stability. It can also be modified for beginners by using resistance bands or ankle weights.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie face down, knee bent on involved leg.
  • Lift leg upward.
  • Return to starting position.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Prone
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Plantarflexion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased glute strength
  • Improved balance and stability
  • Toned and lifted buttocks
  • Improved posture
  • Reduced risk of injury
  • Improved athletic performance
  • Increased muscle definition
  • Improved coordination
  • Increased hip mobility
  • Improved overall lower body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Bent knee kickback exercises should be avoided if you have any knee or hip injuries or pain. This exercise puts strain on the knee joint and can worsen existing injuries or cause new ones. It is also not recommended for individuals with balance issues or weak glutes, as it requires stability and strength in these muscles. Pregnant women and individuals with lower back pain should also avoid this exercise as it can put pressure on the lower back. If you experience any discomfort or pain while performing bent knee kickbacks, it is best to stop and consult with a healthcare professional before continuing.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a light weight to begin with
  • Keep your core engaged throughout the movement
  • Maintain proper form and technique
  • Avoid arching your back
  • Do not swing your leg, use controlled movements
  • Breathe evenly and do not hold your breath
  • Keep your knee slightly bent throughout the exercise
  • Avoid locking your knee at the top of the movement
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Bent knee kickback exercise is helpful in arthritis
  • osteoporosis
  • knee pain
  • hip pain
  • back pain
  • sciatica
  • fibromyalgia
  • muscle imbalances
  • tendinitis
  • bursitis
  • patellofemoral pain syndrome
  • IT band syndrome
  • hamstring strains
  • ACL injuries
  • meniscus injuries
  • plantar fasciitis
  • shin splints
  • stress fractures
  • ankle sprains
  • posterior tibial tendon dysfunction
  • peroneal tendonitis
  • chronic ankle instability.

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    Frequently asked questions

     

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