Side Lying Outward Knee Kick

Strengthen your glutes and hips with the Side Lying Outward Knee Kick. This bodyweight exercise improves hip abduction and stability, crucial for daily

BeginnerHips Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Side Lying Outward Knee Kick

Compound

Bent knee Lying Twist

Hips · Gluteus Medius · Body weight

Intermediate

Compound

Bent Leg Side Kick (kneeling)

Hips · Gluteus Medius · Body weight

Intermediate

Compound

Kneeling Side Leg to Kick

Hips · Gluteus Maximus · Body weight

Intermediate

Compound

Lying Side to Side Knee

Hips · Adductor Brevis · Body weight

Beginner

Description

This is a bodyweight exercise that primarily targets the glutes and to a lesser degree also targets the quads and hamstrings.

Save Side Lying Outward Knee Kick to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Side Lying Outward Knee Kick

01
Setup
Lie on your side with your bottom arm extended overhead or bent supporting your head, and your top hand on the floor in front of your chest for stability.
02
Setup
Bend both knees to a 90-degree angle, stacking your hips and knees directly on top of each other, ensuring your feet are aligned with your spine.
03
Keeping your feet together and core engaged, lift your top knee towards the ceiling, rotating at the hip to open it as far as comfortable without rocking your torso.
04
Extend your top leg straight out to the side, maintaining the height of your knee and actively squeezing your glutes.
05
Bend your knee back to the open position, then slowly lower your knee back to the starting stacked position with control.

Tips

Keep your hips stacked and avoid rolling your top hip backward to ensure optimal glute activation throughout the entire exercise.
Focus on a slow and controlled movement, especially during the lowering phase, to maximize time under tension and muscle engagement.
Actively engage your core to stabilize your torso and prevent any unwanted rocking or swaying during the outward kick.
Dorsiflex your top foot (pull toes towards shin) when extending the leg to better engage the quadriceps and maintain control.

Common mistakes

Rolling the top hip backward disengages the glutes; instead, keep your hips stacked and only lift your knee as high as possible without rolling.
Using momentum to kick the leg reduces muscle engagement; perform each phase of the movement slowly and deliberately to maximize control.
Failing to fully extend the leg limits muscle activation; ensure a complete extension to maximize glute and quad engagement.

In the Ellim app, Side Lying Outward Knee Kick unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train side lying outward knee kick?

Get Ellim — Free

Questions

What muscles does Side Lying Outward Knee Kick work?

Side Lying Outward Knee Kick primarily targets Gluteus Maximus, Gluteus Medius, Quadriceps. Secondary muscles include Tensor Fasciae Latae.

Is Side Lying Outward Knee Kick good for beginners?

Side Lying Outward Knee Kick is rated beginner. 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 Side Lying Outward Knee Kick?

You need Body weight to perform Side Lying Outward Knee 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 Side Lying Outward Knee Kick?

Keep your hips stacked and avoid rolling your top hip backward to ensure optimal glute activation throughout the entire exercise. Focus on a slow and controlled movement, especially during the lowering phase, to maximize time under tension and muscle engagement. Actively engage your core to stabilize your torso and prevent any unwanted rocking or swaying during the outward kick. Dorsiflex your top foot (pull toes towards shin) when extending the leg to better engage the quadriceps and maintain control.

What are common mistakes when doing Side Lying Outward Knee Kick?

Rolling the top hip backward disengages the glutes; instead, keep your hips stacked and only lift your knee as high as possible without rolling. Using momentum to kick the leg reduces muscle engagement; perform each phase of the movement slowly and deliberately to maximize control. Failing to fully extend the leg limits muscle activation; ensure a complete extension to maximize glute and quad engagement.