Side-Kick Bent-Leg
Strengthen your hips and glutes with Side-Kick Bent-Leg! A targeted exercise for improved lower body stability.
The Side-Kick Bent-Leg mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core and back. No equipment needed: it uses just your bodyweight.
Side-Kick Bent-Leg Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Boxer Muscle (serratus anterior)
Side-Kick Bent-Leg Variations and Alternatives
How to do the Side-Kick Bent-Leg
Bent Leg Side Kick Instructions
Positioning:
Start on all fours, with your hands placed directly under your shoulders and your knees under your hips.
Ensure your back is flat and your core is engaged to maintain stability throughout the movement.
Movement:
From the starting position, lift your right knee off the ground, keeping it bent at around a 90-degree angle.
Turn your right knee outward while keeping your foot flexed. Your outer thigh should be engaged.
Extend your right leg outward in a controlled manner, aiming to kick towards the side without losing balance. Your leg should be in line with your hip.
Slowly bring your right leg back down to the starting position.
Repeat the movement for 10-15 repetitions on the right side.
Switch to the left side and repeat the same process.
Tips for Beginners:
Move at a comfortable pace and focus on form rather than speed.
Keep your core tight throughout the exercise to avoid sagging in your lower back.
If necessary, perform the exercise in front of a mirror to check your form.
Side-Kick Bent-Leg FAQs
What muscles does the Side-Kick Bent-Leg work?
The Side-Kick Bent-Leg mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core and back. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Side-Kick Bent-Leg?
None. The Side-Kick Bent-Leg is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side-Kick Bent-Leg go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side-Kick Bent-Leg variations and alternatives?
Similar exercises include the 90-To-90 Kickout Leg Lift, Side-Step Backkick, Basic to Cross Donkey Kick and Bear Sit Kickout.
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