Side Lying Outward Knee Kick Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Tensor Fasciae Latae, Quadriceps, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Side Lying Knee Kick
Visualised Target Muscle Groups
Front
Back
How to: Side Lying Outward Knee Kick
- Lie on your side with your legs stacked.
- Flex your hips and knees to a comfortable position.
- Engage your core and lift your top knee outward, keeping your foot flexed.
- Hold for a second at the top before returning to the starting position.
- Repeat for the desired number of reps, then switch sides.
Common Mistakes
- Not keeping the body stable, leading to unwanted movement.
- Overextending or straining the knee.
- Neglecting proper form, which can lead to injury.
Modifications
- Perform the movement with a lighter range of motion if needed.
- You can do the exercise on a stability ball for more support.
Tips
- Keep your core engaged throughout the movement.
- Lift your knee high to engage your glutes effectively.
- Ensure your ankle and foot are aligned with your knee during the kick.
Side Lying Outward Knee Kick Alternatives
Tags
hips
glutes
strength
bodyweight
beginners
isolation
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