Back & Bent-Knee to Side-Kick
Tone your glutes & thighs with this unique exercise! Combine back kicks and side extensions for a killer burn.
The Back & Bent-Knee to Side-Kick mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Back & Bent-Knee to Side-Kick Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Hamstrings; Obliques
Back & Bent-Knee to Side-Kick Variations and Alternatives
How to do the Back & Bent-Knee to Side-Kick
Start: On your hands and knees with your hands directly below your shoulders and knees below your hips. Engage your core to keep your back neutral.
Lift one knee off the floor and kick back with a bent leg, driving through your heel to extend your hip. Ensure you squeeze your glutes at the top of the movement.
Bring your knee back toward your chest without letting it touch the ground.
Extend the same leg out to the side, keeping your knee bent at around a 90-degree angle. Focus on using your hip abductors and outer thigh to lift your leg.
Return your knee to the starting position without resting it on the ground.
Repeat the back kick and side extension for the desired number of repetitions.
Ensure that the movements are controlled, and the core remains engaged to protect your lower back.
Once done on one side, switch legs and repeat the sequence.
Make sure to keep your movements controlled and do not rush the kicks. Pay attention to the quality of the movement rather than the quantity of the reps.
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Back & Bent-Knee to Side-Kick FAQs
What muscles does the Back & Bent-Knee to Side-Kick work?
The Back & Bent-Knee to Side-Kick mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and core. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Back & Bent-Knee to Side-Kick?
None. The Back & Bent-Knee to Side-Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Back & Bent-Knee to Side-Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Back & Bent-Knee to Side-Kick variations and alternatives?
Similar exercises include the Alternating Donkey Kick, Back-Kick Heel-Tap, Side Back Shuffle Kickout and Side-Step Backkick.
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