Bent Leg Side Kick (kneeling)

Description

How to do Bent Leg Side Kick (kneeling)

1. 01
   Setup

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

2. 02
   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. 03

   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. 04

   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. 05

   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.