Kneeling Side Leg to Kick

Strengthen your glutes and hips with the kneeling side leg to kick. This dynamic bodyweight exercise improves hip abduction and extension, boosting lower

IntermediateHips Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 1 min

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Variations of Kneeling Side Leg to Kick

Isolation

Straight Leg Kickback (kneeling)

Hips · Gluteus Maximus · Body weight

Intermediate

Isolation

Bent Leg Kickback (kneeling)

Hips · Gluteus Maximus · Body weight

Intermediate

Compound

Bent Leg Side Kick (kneeling)

Hips · Gluteus Medius · Body weight

Intermediate

Compound

Side Lying Outward Knee Kick

Hips · Gluteus Maximus · Body weight

Beginner

Description

A kneeling side leg to kick exercise involves kneeling on one knee, extending the other leg to the side, and kicking upward.

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How to do Kneeling Side Leg to Kick

01
Setup
Begin on your hands and knees with your wrists aligned directly under your shoulders and your knees under your hips.
02
Setup
Shift your weight slightly onto one knee and the opposite hand, lifting the other hand to place it on your hip or extend it for balance.
03
Extend the free leg straight out to your side, keeping your foot flexed and your toes pointing forward.
04
Engaging your glutes, kick your extended leg upward towards the ceiling, leading with your heel and exhaling as you lift.
05
Slowly lower your leg back to the starting side-extended position with control, then repeat for all repetitions before switching sides.

Tips

Keep your core engaged throughout the movement to maintain a stable torso and prevent excessive rocking or arching of your lower back.
Focus on initiating the kick from your glutes, particularly the gluteus medius, rather than relying on momentum or swinging your leg.
Control the entire range of motion, especially the lowering phase, to maximize muscle time under tension and prevent injury.
Ensure the kicking leg remains straight but do not lock the knee; a slight bend is acceptable to protect the joint.

Common mistakes

Avoid excessive arching of your lower back by keeping your core tightly braced and your pelvis tucked slightly to maintain a neutral spine.
Do not swing your leg up using momentum; instead, focus on a controlled, deliberate kick driven by your glute muscles.
Prevent your leg from dropping quickly after the kick by actively resisting gravity and controlling the eccentric phase of the movement.

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Questions

What muscles does Kneeling Side Leg to Kick work?

Kneeling Side Leg to Kick primarily targets Gluteus Maximus, Gluteus Medius, Quadriceps. Secondary muscles include Tensor Fasciae Latae.

Is Kneeling Side Leg to Kick good for beginners?

Kneeling Side Leg to 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 Kneeling Side Leg to Kick?

You need Body weight to perform Kneeling Side Leg to 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 Kneeling Side Leg to Kick?

Keep your core engaged throughout the movement to maintain a stable torso and prevent excessive rocking or arching of your lower back. Focus on initiating the kick from your glutes, particularly the gluteus medius, rather than relying on momentum or swinging your leg. Control the entire range of motion, especially the lowering phase, to maximize muscle time under tension and prevent injury. Ensure the kicking leg remains straight but do not lock the knee; a slight bend is acceptable to protect the joint.

What are common mistakes when doing Kneeling Side Leg to Kick?

Avoid excessive arching of your lower back by keeping your core tightly braced and your pelvis tucked slightly to maintain a neutral spine. Do not swing your leg up using momentum; instead, focus on a controlled, deliberate kick driven by your glute muscles. Prevent your leg from dropping quickly after the kick by actively resisting gravity and controlling the eccentric phase of the movement.