What muscles does the Bent-Leg Side Kick (Kneeling) work?

This exercise primarily targets the glute muscles, helping to strengthen and lift them. It also engages your abs for core stability and works the upper legs, especially the hip abductors, for better mobility and balance.

Do I need any equipment for the Bent-Leg Side Kick (Kneeling)?

No equipment is required this is a bodyweight movement you can do anywhere. A yoga mat is useful for comfort and knee support, but it’s not mandatory.

Is the Bent-Leg Side Kick (Kneeling) suitable for beginners?

Yes, it’s beginner-friendly because it’s performed on the floor, reducing strain on the joints. Beginners should focus on controlled movements and keeping their hips square to build proper technique before adding more repetitions.

What are common mistakes to avoid with the Bent-Leg Side Kick (Kneeling)?

A common mistake is rotating the hips or arching the back, which reduces glute activation and increases strain on the lower back. Keep your core engaged, move slowly, and maintain a 90-degree knee bend throughout the kick.

How many sets and reps should I do of the Bent-Leg Side Kick (Kneeling)?

Aim for 2–3 sets of 10–15 repetitions per leg for general strength and toning. Increase the reps or add an extra set over time for progression.

Are there any safety tips for performing the Bent-Leg Side Kick (Kneeling)?

Place a mat or padded surface under your knees to prevent discomfort. Engage your core throughout to protect your lower back, and avoid jerky or fast movements to reduce the risk of muscle strain.

What variations can I try for the Bent-Leg Side Kick (Kneeling)?

You can add ankle weights for extra resistance or perform the movement with a straight leg to target different muscle fibers. Another option is to hold the kick for a few seconds at the top to increase time under tension.

Bent-Leg Side Kick (Kneeling)

Target Muscles

Primary:

Glutes

Secondary:

Abs

Upper Legs

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Start on all fours with your hands under your shoulders and knees under your hips, keeping your back straight and core engaged. Lift one bent leg out to the side, maintaining a 90-degree angle at the knee and keeping your hips square. Pause briefly at the top, then return to the starting position with control.

Step-by-Step Instructions

Begin in a kneeling position on all fours, with your hands directly under your shoulders and knees under your hips. Keep your back straight and core engaged.
Lift one leg off the ground, keeping the knee bent at a 90-degree angle.
Slowly extend the lifted leg out to the side, maintaining the bent-knee position. Ensure your hips remain stable and square to the ground.
Hold the position briefly at the top, feeling the contraction in your glutes and hips.
Return the leg to the starting position in a controlled manner.
Repeat for the desired number of repetitions on one side, then switch to the other leg.

Explore more glutes exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Bent-Leg Kickback (Kneeling)

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Pelvic Tilt Into Bridge

Glutes

Bodyweight

Dumbbell Stiff-Leg Deadlift

Glutes

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Dumbbell

Kettlebell Swing

Glutes

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Kettlebell

Frequently Asked Questions

What muscles does the Bent-Leg Side Kick (Kneeling) work?: This exercise primarily targets the glute muscles, helping to strengthen and lift them. It also engages your abs for core stability and works the upper legs, especially the hip abductors, for better mobility and balance.
Do I need any equipment for the Bent-Leg Side Kick (Kneeling)?: No equipment is required this is a bodyweight movement you can do anywhere. A yoga mat is useful for comfort and knee support, but it’s not mandatory.
Is the Bent-Leg Side Kick (Kneeling) suitable for beginners?: Yes, it’s beginner-friendly because it’s performed on the floor, reducing strain on the joints. Beginners should focus on controlled movements and keeping their hips square to build proper technique before adding more repetitions.
What are common mistakes to avoid with the Bent-Leg Side Kick (Kneeling)?: A common mistake is rotating the hips or arching the back, which reduces glute activation and increases strain on the lower back. Keep your core engaged, move slowly, and maintain a 90-degree knee bend throughout the kick.
How many sets and reps should I do of the Bent-Leg Side Kick (Kneeling)?: Aim for 2–3 sets of 10–15 repetitions per leg for general strength and toning. Increase the reps or add an extra set over time for progression.
Are there any safety tips for performing the Bent-Leg Side Kick (Kneeling)?: Place a mat or padded surface under your knees to prevent discomfort. Engage your core throughout to protect your lower back, and avoid jerky or fast movements to reduce the risk of muscle strain.
What variations can I try for the Bent-Leg Side Kick (Kneeling)?: You can add ankle weights for extra resistance or perform the movement with a straight leg to target different muscle fibers. Another option is to hold the kick for a few seconds at the top to increase time under tension.