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

This exercise primarily targets the glute muscles, especially the gluteus medius. It also engages the obliques for core stability and activates the upper legs for support during the lift.

Do I need a resistance band for this exercise, and are there alternatives?

A resistance band is recommended to add tension and make the movement more challenging. If you don’t have a band, you can perform the same kneeling side kick without equipment or use ankle weights for added resistance.

Is the Resistance Band Bent Leg Side Kick suitable for beginners?

Yes, it’s beginner-friendly as long as you use a light resistance band and focus on proper form. Beginners should start slowly, performing fewer reps to build strength and avoid overexertion.

What are common mistakes to avoid with the kneeling side kick?

Common mistakes include rotating the hips instead of keeping them square, using momentum instead of controlled movement, and arching the lower back. To fix this, engage your core, move slowly, and keep your supporting knee directly under your hip.

How many sets and reps should I do for best results?

For strength and toning, aim for 3 sets of 12–15 controlled reps per side. You can adjust the resistance band tension or number of reps according to your fitness level.

Are there any safety tips for performing the Resistance Band Bent Leg Side Kick?

Keep your wrists and shoulders aligned to reduce strain, and avoid locking your supporting knee. Maintain a neutral spine and stop if you feel sharp pain in your hips or lower back.

Can I modify the exercise for more challenge or ease?

To make it easier, use a lighter resistance band or perform the movement without a band. For more challenge, use a heavier band, add ankle weights, or hold the kick at the top for a few seconds before lowering.

Resistance Band Bent Leg Side Kick (Kneeling)

Target Muscles

Primary:

Glutes

Secondary:

Obliques

Upper Legs

Equipment Required

Bands

Exercise Type

Reps Only

How To Do

Start on all fours with a resistance band around your thighs, keeping your hands under your shoulders and knees under your hips. With your knee bent at 90 degrees, lift one leg out to the side while keeping your hips square and core engaged. Pause briefly at the top, then lower your leg back down with control.

Step-by-Step Instructions

Begin in a quadruped position (on all fours) with your hands directly under your shoulders and knees under your hips.
Place a resistance band around your thighs, just above your knees.
Engage your core to stabilize your torso and maintain a neutral spine throughout the movement.
Keeping your knee bent at a 90-degree angle, lift one leg out to the side, ensuring the movement is controlled and your hips remain square to the ground.
Pause briefly at the top of the movement, feeling the contraction in your glutes and outer thighs.
Slowly lower your leg back to the starting position without letting your knee touch the ground.
Repeat for the desired number of repetitions on one side before switching to the other leg.

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

Alternative Exercises

Band Kneeling Rear Kick

Glutes

Bands

Resistance Band One-Leg Kickback (Bent Position)

Glutes

Bench • Bands

Dumbbell Single-Leg Deadlift

Glutes

Upper Legs

Dumbbell

Kettlebell One-Legged Deadlift

Glutes

Upper Legs

Kettlebell

Frequently Asked Questions

What muscles does the Resistance Band Bent Leg Side Kick (Kneeling) work?: This exercise primarily targets the glute muscles, especially the gluteus medius. It also engages the obliques for core stability and activates the upper legs for support during the lift.
Do I need a resistance band for this exercise, and are there alternatives?: A resistance band is recommended to add tension and make the movement more challenging. If you don’t have a band, you can perform the same kneeling side kick without equipment or use ankle weights for added resistance.
Is the Resistance Band Bent Leg Side Kick suitable for beginners?: Yes, it’s beginner-friendly as long as you use a light resistance band and focus on proper form. Beginners should start slowly, performing fewer reps to build strength and avoid overexertion.
What are common mistakes to avoid with the kneeling side kick?: Common mistakes include rotating the hips instead of keeping them square, using momentum instead of controlled movement, and arching the lower back. To fix this, engage your core, move slowly, and keep your supporting knee directly under your hip.
How many sets and reps should I do for best results?: For strength and toning, aim for 3 sets of 12–15 controlled reps per side. You can adjust the resistance band tension or number of reps according to your fitness level.
Are there any safety tips for performing the Resistance Band Bent Leg Side Kick?: Keep your wrists and shoulders aligned to reduce strain, and avoid locking your supporting knee. Maintain a neutral spine and stop if you feel sharp pain in your hips or lower back.
Can I modify the exercise for more challenge or ease?: To make it easier, use a lighter resistance band or perform the movement without a band. For more challenge, use a heavier band, add ankle weights, or hold the kick at the top for a few seconds before lowering.