Bent Knee Back to Side Kick
Strengthen your glutes and hips with the Bent Knee Back to Side Kick. This compound bodyweight exercise targets gluteus maximus and medius for improved
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Bent Knee Back to Side Kick
Bent Leg Kickback (kneeling)
Hips · Gluteus Maximus · Body weight
Bent Leg Side Kick (kneeling)
Hips · Gluteus Medius · Body weight
Kneeling Side Leg to Kick
Hips · Gluteus Maximus · Body weight
Lying Side to Side Knee
Hips · Adductor Brevis · Body weight
Description
This exercise involves a bent knee lifting to the side followed by a kick, engaging the lower body muscles.
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How to do Bent Knee Back to Side Kick
- 01Setup
Begin on all fours with your hands directly under your shoulders and knees under your hips. Maintain a neutral spine and engage your core.
- 02Setup
Shift your weight slightly to your left side and lift your right knee off the ground, keeping it bent at a 90-degree angle.
- 03
Keeping your knee bent, extend your right leg straight back behind you, squeezing your glutes at the top of the movement. Avoid arching your lower back.
- 04
Without touching the floor, bring your right knee back towards your chest, then immediately pivot your hip to extend your bent leg out to the right side.
- 05
Drive your right heel upwards as you extend your leg out to the side, focusing on contracting your gluteus medius.
- 06
Control the movement as you bring your knee back to the starting bent position, then repeat for the desired repetitions before switching sides.
Tips
- Maintain a stable torso throughout the entire movement by keeping your core engaged to prevent your lower back from arching or swaying.
- Focus on slow, controlled movements, especially during the transition from the back kick to the side kick, to maximize muscle engagement and minimize momentum.
- Keep your hips level and avoid tilting your torso excessively as you kick your leg out to the side; imagine a glass of water on your lower back that you don't want to spill.
- Exhale as you kick your leg back and to the side, and inhale as you return to the starting position, coordinating your breath with the effort.
Common mistakes
- Arching the lower back during the back kick reduces glute activation and places undue stress on the spine; fix this by actively engaging your core and keeping your pelvis tucked slightly.
- Rushing the movement and using momentum rather than muscle control diminishes the exercise's effectiveness; slow down each phase, focusing on squeezing the target muscles.
- Not fully extending the leg during the kicks limits the range of motion and muscle contraction; ensure a complete extension of the leg both backward and to the side, feeling the glute activation.
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Get Ellim — FreeQuestions
What muscles does Bent Knee Back to Side Kick work?
Bent Knee Back to Side Kick primarily targets Erector Spinae, Gluteus Maximus, Gluteus Medius. Secondary muscles include Hamstrings, Quadriceps, Sartorius.
Is Bent Knee Back to Side Kick good for beginners?
Bent Knee Back to Side Kick is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bent Knee Back to Side Kick?
You need Body weight to perform Bent Knee Back to Side Kick. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bent Knee Back to Side Kick?
Maintain a stable torso throughout the entire movement by keeping your core engaged to prevent your lower back from arching or swaying. Focus on slow, controlled movements, especially during the transition from the back kick to the side kick, to maximize muscle engagement and minimize momentum. Keep your hips level and avoid tilting your torso excessively as you kick your leg out to the side; imagine a glass of water on your lower back that you don't want to spill. Exhale as you kick your leg back and to the side, and inhale as you return to the starting position, coordinating your breath with the effort.
What are common mistakes when doing Bent Knee Back to Side Kick?
Arching the lower back during the back kick reduces glute activation and places undue stress on the spine; fix this by actively engaging your core and keeping your pelvis tucked slightly. Rushing the movement and using momentum rather than muscle control diminishes the exercise's effectiveness; slow down each phase, focusing on squeezing the target muscles. Not fully extending the leg during the kicks limits the range of motion and muscle contraction; ensure a complete extension of the leg both backward and to the side, feeling the glute activation.
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Free · iPhone only · Available on the App Store