Side Kneeling Leg to Kick
Tone your hips and thighs with the Side Kneeling Leg to Kick! Strengthen your glutes and improve balance with this targeted exercise.
The Side Kneeling Leg to Kick mainly works the hip abductors (outer thighs), with help from the quads and lower back. No equipment needed: it uses just your bodyweight.
Side Kneeling Leg to Kick Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Quads (quadriceps femoris); Spinal Erectors (erector spinae)
Side Kneeling Leg to Kick Variations and Alternatives
How to do the Side Kneeling Leg to Kick
Begin by coming into a kneeling position on the floor with your hands directly under your shoulders and knees under your hips.
Keep your core tight and back straight throughout the exercise.
As shown in the first image, lift one leg off the ground, keeping the knee bent at a 90-degree angle.
Move the lifted leg out to the side as far as possible without shifting your hips, engaging your gluteus medius and minimus. This is displayed in the second image.
Once you reach the peak of your lateral movement, straighten your leg out to complete the side kick. This is shown in the third image. Ensure your leg is parallel to the ground.
Hold the kick for a moment, then bend your knee back to the 90-degree position and bring your leg back to the starting position.
Repeat this movement for the desired number of repetitions before switching to the other side.
Make sure to perform the exercise with controlled movements to maximize the benefits and minimize the risk of injury. It can help tone and strengthen the muscles of the hips and thighs while improving balance and stability.
Side Kneeling Leg to Kick FAQs
What muscles does the Side Kneeling Leg to Kick work?
The Side Kneeling Leg to Kick mainly works the hip abductors (outer thighs), with help from the quads and lower back. The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Side Kneeling Leg to Kick?
None. The Side Kneeling Leg to Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Kneeling Leg to Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Kneeling Leg to Kick variations and alternatives?
Similar exercises include the 90-To-90 Kickout Leg Lift, Bear Sit Kickout, Back & Bent-Knee to Side-Kick and Bent Leg Circles Kick.
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