Bent Leg Side Kick (kneeling) Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Gluteus Maximus, Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Kneeling Side Leg Lift
Visualised Target Muscle Groups
Front
Back
How to: Bent Leg Side Kick (kneeling)
- Start in a kneeling position with your right knee on the ground and your left leg bent at 90 degrees to the side.
- Engage your core and keep your back straight.
- Lift your left leg up, keeping the knee bent while squeezing your glutes.
- Lower the leg back to the starting position without touching the ground.
- Repeat for the desired number of repetitions, then switch legs.
Common Mistakes
- Allowing the hip to drop instead of lifting it.
- Not keeping the torso upright during the movement.
- Using momentum instead of controlled movements.
Modifications
- Perform the exercise while holding onto a stable surface for support.
- Reduce range of motion if experiencing discomfort.
Tips
- Engage your core to maintain balance.
- Ensure your knee is at a 90-degree angle while performing the movement.
- Focus on squeezing your glutes at the top of the movement.
Bent Leg Side Kick (kneeling) Alternatives
Tags
hips
glutes
strength
bodyweight
beginner
isolations
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