Bent Leg Side Kick Kneeling

Muscles worked

Setup

1. Start on all fours in a tabletop position with your hands directly under your shoulders and knees under your hips.
2. Engage your core to maintain a flat back and a neutral spine.
3. Distribute your weight evenly across both hands and your stationary knee.

How to do it

1. Keeping your knee bent at a 90-degree angle, lift your leg out to the side (like a 'fire hydrant') until your thigh is nearly parallel to the floor.
2. Exhale as you lift the leg, pausing for a second at the top of the movement to maximize the glute contraction.
3. Inhale as you slowly lower the leg back toward the starting position, stopping just before your knee touches the floor to maintain tension.
4. Perform the movement at a controlled 2-1-2 tempo (2 seconds up, 1 second pause, 2 seconds down).

Form checklist

• Keep your hips square to the floor; do not let your pelvis rotate or tilt as you lift.
• Maintain a 90-degree bend in the working knee throughout the entire set.
• Keep your arms straight and avoid leaning your weight toward the stationary side.
• Keep your neck neutral by gazing at a spot on the floor between your hands.

Pro tips

• Focus on driving the movement from the outer hip rather than just swinging the leg up.
• Imagine there is a glass of water resting on your lower back that you must not spill.
• Squeeze the glute of the stationary leg to help stabilize your pelvis.

Make it harder

• Place a mini-band around your thighs, just above the knees, to increase resistance.
• Add 10-15 small pulses at the top of the range of motion during the final reps of each set.

Frequently asked

What muscles does the bent leg side kick kneeling work?

The bent leg side kick kneeling primarily targets the glutes, and also works the adductors, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the bent leg side kick kneeling?

The bent leg side kick kneeling requires no equipment — just your body weight.

Is the bent leg side kick kneeling good for beginners?

Yes. The bent leg side kick kneeling is a beginner-friendly movement and a strong foundation to build on.

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