Bent Knee Back to Side Kick Exercise Guide
Exercise Profile
- Target
- Erector Spinae
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Erector Spinae
- Secondary Muscles
- Hamstrings, Gluteus Medius, Quadriceps, Gluteus Maximus, Sartorius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Side Kick with Bent Knee
Visualised Target Muscle Groups
Front
Back
How to: Bent Knee Back to Side Kick
- Start in a bent-knee position on your side.
- Engage your core and lift your top leg while keeping it bent at the knee.
- Kick your leg out to the side, keeping your knee bent.
- Return to the starting position and repeat.
Common Mistakes
- Arching the back instead of keeping it neutral.
- Using momentum instead of controlled movements.
- Not fully engaging the core muscles.
Modifications
- Perform the exercise on a soft surface to reduce strain.
- Limit the range of motion if flexibility is restricted.
Tips
- Engage your core throughout the exercise.
- Move slowly and with control to maximize muscle engagement.
- Avoid arching your back to maintain proper form.
Bent Knee Back to Side Kick Alternatives
Tags
hips
strength
core
glutes
flexibility
balance
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