Bent Knee Back To Side Kick
Bent Knee Back To Side Kick Exercise Description
The Bent Knee Back to Side Kick is a quadruped bodyweight drill that combines hip extension (“back”) with hip abduction (“side”) while keeping the knee flexed. It targets the gluteus maximus during the back kick and the gluteus medius/minimus during the side lift, with assistance from the deep hip external rotators. The bent-knee position shortens the lever arm, encouraging pelvic control and reducing tendency to arch the lower back. Performed correctly, it reinforces neutral spine, square hips, and controlled movement in both the sagittal and frontal planes. Use a comfortable, pain-free range and prioritize trunk stability over height of the leg.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus, Gluteus Medius
- Assisting Muscles: Gluteus Minimus, Obturator Internus, Piriformis
- Stabilizing Muscles: External Obliques, Multifidus, Serratus Anterior, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Glutes, Upper Glutes
- Movement Direction: Other
- Muscle Position: Lateral, Posterior
- Gender: Male
How To Do The Bent Knee Back To Side Kick Exercise
‘- Start on all fours: hands under shoulders, knees under hips, toes relaxed. Set a neutral spine, ribs stacked over pelvis, chin tucked.
– Press the floor lightly to stabilize the shoulder blades; brace the abdominal wall without holding your breath.
– Lift the working knee an inch off the floor, keeping the knee bent about 90 degrees and hips level.
– Back kick: drive the heel toward the ceiling until the thigh approaches torso line. Do not arch the low back or let the pelvis rotate.
– Return the knee under the hip with control.
– Side kick: keeping the knee bent, lift it out to the side (hip abduction) to a comfortable range. Keep the pelvis square to the floor; avoid collapsing the trunk or hiking the hip.
– Lower slowly to start. Maintain steady breathing and repeat on the other side.
Bent Knee Back To Side Kick Tips
‘- Set up on all fours with hands under shoulders, knees under hips, and toes relaxed before you begin moving.
– Stack your ribs over your pelvis, keep a neutral spine, and gently tuck your chin to align the trunk.
– Lightly press the floor away with your hands to help stabilize your shoulder blades.
– Brace your abdominal wall while maintaining steady breathing instead of holding your breath.
– Lift the working knee only about an inch off the floor, keeping it bent around 90 degrees and the hips level.
– On the back kick, drive the heel toward the ceiling only until the thigh approaches the line of your torso, avoiding low-back arching or pelvic rotation.
– Focus on keeping the pelvis square and trunk stable throughout, prioritizing control and neutral spine over how high the leg lifts.
– During the side kick, lift the bent knee out to the side only to a comfortable, pain-free range while keeping the pelvis square and avoiding trunk collapse or hip hike.
– Return the knee under the hip with control and lower the leg slowly to start each new repetition.
– Use the bent-knee position to help maintain pelvic control and reduce the tendency to arch the lower back as you move.
Bent Knee Back To Side Kick Beginner Introduction
The Bent Knee Back to Side Kick is a floor-based, bodyweight movement performed in a hands-and-knees stance. One leg moves in two directions with the knee bent: first sweeping backward behind the body, then lifting outward to the side. This combination challenges the glutes at the back of the hips, the upper and outer hip muscles, and the small muscles deep in the hip joint, while the supporting leg and arms anchor the body in place.
Because the working leg stays bent, the load on the hips is easier to manage and the emphasis shifts toward steady control through the middle of the body. The position encourages a long, calm spine, level hips, and a steady trunk as the leg travels both behind and out to the side. Breathing, light abdominal engagement, and steady support through the shoulders all contribute to a smooth, controlled arc of motion rather than a high but unstable kick. This makes the drill well suited for practicing precise hip movement with solid support from the core and lower back.