Exercise guide
Kneeling Side Leg To Kick
- Intermediate
- Compound
- Rep-based
- Lower legs
This exercise combines hip abduction with knee extension to target the gluteus medius and obliques while building quadriceps endurance. It is highly effective for improving lateral hip stability and functional core strength.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a tabletop position on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine and a flat back.
- Distribute your weight evenly between your hands and your non-working knee.
- Gaze slightly forward on the floor to keep your neck in a neutral position.
How to do it
- Lift your working leg out to the side while keeping the knee bent at a 90-degree angle until your thigh is nearly parallel to the floor.
- Exhale and forcefully extend your lower leg straight out to the side in a kicking motion, fully engaging the quadriceps.
- Inhale as you bend the knee back to the 90-degree 'fire hydrant' position with control.
- Lower the knee back toward the starting position without letting it touch the floor to maintain constant tension.
- Complete the full set on one side before switching to the other.
Form checklist
- Keep your hips square to the floor; do not allow your pelvis to rotate or tilt upward.
- Maintain a strong, flat back and avoid arching or rounding the lumbar spine.
- Keep your foot flexed throughout the movement to maximize leg engagement.
- Ensure your arms remain straight but not locked out to protect the elbow joints.
Pro tips
- Imagine pushing your heel toward a wall to the side to ensure full knee extension and glute activation.
- Squeeze the oblique on the working side at the top of the lift to increase core recruitment and stability.
- Slow down the return phase (eccentric) to increase time under tension for the gluteus medius.
Make it harder
- Place a mini-band around your thighs, just above the knees, to increase resistance during the abduction phase.
- Add a 2-second pause at the point of full leg extension to challenge isometric strength.
Frequently asked
- What muscles does the kneeling side leg to kick work?
- The kneeling side leg to kick primarily targets the glutes and quadriceps, and also works the adductors as secondary muscles.
- What equipment do you need for the kneeling side leg to kick?
- The kneeling side leg to kick requires no equipment — just your body weight.
- Is the kneeling side leg to kick good for beginners?
- The kneeling side leg to kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.