Bent Leg Side Kick Kneeling
Bent Leg Side Kick Kneeling Exercise Description
The Bent Leg Side Kick (kneeling) is a bodyweight hip-abduction exercise performed in a quadruped (hands-and-knees) position. With the working leg kept bent at roughly 90 degrees, you lift the thigh out to the side while maintaining a neutral spine and a level pelvis. This targets the lateral hip musculature—primarily the gluteus medius and minimus—with assistance from the gluteus maximus and tensor fasciae latae. The trunk and shoulder girdle act as stabilizers, promoting controlled movement in the frontal plane without lumbar motion. It’s a precise drill for building hip control and strength while reinforcing core stability and scapular engagement.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Medius, Gluteus Minimus
- Assisting Muscles: Gluteus Maximus, Tensor Fasciae Latae
- Stabilizing Muscles: Multifidus, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Abductors, Hip Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Glutes, Upper Glutes
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Female
How To Do The Bent Leg Side Kick Kneeling Exercise
‘- Set up on hands and knees: wrists under shoulders, knees under hips, spine neutral, gaze down.
– Spread fingers and “press the floor away” to engage the scapulae without shrugging.
– Lightly brace the abdominal wall and keep the ribs stacked over the pelvis.
– Keep one knee on the floor as your base. Maintain the other knee bent to about 90 degrees.
– Without shifting your weight or rotating the trunk, lift the bent leg out to the side (hip abduction). Lead with the knee; keep the shin parallel to the floor.
– Raise only as high as you can while the pelvis stays level and the low back remains neutral.
– Pause briefly with the knee in line with or slightly below hip height; keep the foot neither flared upward nor downward.
– Lower the leg back to the start under control—no trunk sway or pelvic drop.
– Breathe steadily; avoid holding your breath.
– Technique checks: no arching or rounding of the lumbar spine; no leaning into the support hip; elbows soft, shoulders down and away from ears.
Bent Leg Side Kick Kneeling Tips
‘- Set wrists directly under shoulders and knees under hips to start in a stable quadruped position.
– Keep your spine neutral with your gaze down so the neck and back stay aligned.
– Spread your fingers and “press the floor away” to engage the scapulae while keeping shoulders down and away from the ears.
– Lightly brace your abdominal wall and keep the ribs stacked over the pelvis to stabilize the trunk.
– Maintain the working knee bent to about 90 degrees and use the other knee as a solid base of support.
– Lift the leg out to the side without shifting your weight or rotating the trunk, keeping the pelvis level and low back neutral.
– Lead the movement with your knee, keeping the shin parallel to the floor and the foot neither flared upward nor downward.
– Raise only as high as you can while the pelvis stays level, then briefly pause with the knee in line with or slightly below hip height.
– Lower the leg back to the start under control, avoiding trunk sway or a drop in the pelvis.
– Breathe steadily throughout the movement and avoid holding your breath.
Bent Leg Side Kick Kneeling Beginner Introduction
The Bent Leg Side Kick (kneeling) is a bodyweight hip exercise performed on all fours, with one leg working and one leg supporting. The moving leg stays bent as the thigh travels out to the side, turning this into a targeted drill for the outer hips and glutes. Because the leg lifts sideways rather than straight back, the muscles around the side of the hip take on most of the effort, with help from the main glute area and nearby hip flexors.
This move is not only about leg strength; it also emphasizes a steady midsection and controlled shoulders. The trunk and upper body stay quiet while the leg moves, so the core and shoulder area act as anchors. Attention is on smooth, controlled lifting and lowering of the leg, without tipping through the pelvis or shifting through the lower back. As a result, this exercise fits well into routines that highlight hip control, core stability, and precise, low-impact lower-body training.