Bent Leg Side Kick (kneeling)

Description

How to Do Bent Leg Side Kick (kneeling)

1. 1
   Setup

   Begin on all fours with your hands directly under your shoulders and knees under your hips, maintaining a neutral spine.

2. 2
   Setup

   Shift your weight slightly to one knee and the opposite hand, keeping the knee directly under your hip; place your free hand on your hip or chest for balance.

3. 3

   Keeping the non-supporting leg bent at a 90-degree angle, engage your core and slowly lift the knee directly out to the side, leading with the heel.

4. 4

   Lift the leg only as high as you can maintain a stable torso and feel a strong contraction in your outer glute (gluteus medius).

5. 5

   Slowly and with control, lower the bent leg back to the starting position, resisting gravity throughout the movement.

Tips

• Maintain a neutral spine and brace your core throughout the movement to prevent lower back arching and maximize glute engagement.
• Focus on initiating the movement from your hip, actively thinking about driving the knee out to the side using your gluteus medius.
• Control the eccentric (lowering) phase of the movement; don't let gravity just drop your leg, as this builds strength and stability.
• Avoid leaning excessively to the side; keep your torso as upright and stable as possible, allowing the glute to do the work.

Common Mistakes

• ×Leaning your torso too much to the supporting side reduces the work on the target glute; keep your core tight and lift the leg directly out, not swinging it.
• ×Kicking too high using momentum instead of muscle control means you're not fully engaging the gluteus medius; focus on a controlled, deliberate lift to your maximum stable height.
• ×Arching your lower back indicates a lack of core engagement and can strain the spine; actively tuck your pelvis slightly and keep your abdominals braced.