Kneeling Straight-Leg Side-Kick
Strengthen your hips & glutes with Kneeling Straight-Leg Side-Kicks! Improve stability and tone your lower body.
The Kneeling Straight-Leg Side-Kick mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Kneeling Straight-Leg Side-Kick Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Obliques; Lower Back (quadratus lumborum)
Kneeling Straight-Leg Side-Kick Variations and Alternatives
How to do the Kneeling Straight-Leg Side-Kick
Start in a hands-and-knees position with a flat back and hands placed directly under your shoulders. Keep your knees under your hips.
Extend one leg out to the side, keeping the leg straight. Your body weight should be supported by your hands and the knee that's still on the ground.
Engage your core to maintain balance and keep your back flat.
With your extended leg, lift it to the side as high as you can without compromising your form—aim for a height parallel to the hip, or as far as comfortable.
Hold the lifted position for a brief moment, then lower the leg back down to the starting position, but without touching the ground, keeping tension on the muscles.
Perform the desired number of repetitions, maintaining a controlled movement throughout the exercise.
Repeat the exercise on the other side.
Throughout the exercise, ensure your movements are slow and controlled to maximize the engagement of the target muscles and maintain good form to prevent injury.
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Kneeling Straight-Leg Side-Kick FAQs
What muscles does the Kneeling Straight-Leg Side-Kick work?
The Kneeling Straight-Leg Side-Kick mainly works the hip abductors (outer thighs) and glutes & hips, with help from the core and lower back. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Kneeling Straight-Leg Side-Kick?
None. The Kneeling Straight-Leg Side-Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Straight-Leg Side-Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Straight-Leg Side-Kick variations and alternatives?
Similar exercises include the 90-To-90 Kickout Leg Lift, Alternating Donkey Kick, Back-Kick Heel-Tap and Basic to Cross Donkey Kick.
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