Instructions

1

Start in a plank position with hands shoulder-width apart, shoulders directly over hands, body forming a straight line from head to heels, core engaged and neutral spine maintained.

2

Establish a stable plank base with hands firmly planted. One leg remains extended on the ground while the opposite knee prepares to drive forward.

3

From the plank position, bring one knee toward the chest in a controlled manner, allowing the hip to flex and the leg to fold underneath the torso while maintaining core tension.

4

Drive the leg back explosively to the starting plank position by extending the hip and knee, contracting the glutes at full extension, then immediately repeat the flexion-extension movement for the prescribed repetitions before switching legs.

PRIMARY MUSCLESGluteus Maximus

SECONDARY MUSCLESHamstrings, Quadriceps, Erector Spinae, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Bent Knee Back to Side Kick because it challenges the Gluteus Maximus through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Hips injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Gluteus Maximus and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Failing to achieve a full range of motion, which drastically limits Gluteus Maximus engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Hips.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

To maximize the Bent Knee Back to Side Kick , actively squeeze the Gluteus Maximus at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Gluteus Maximus. However, the movement also recruits Hamstrings, Quadriceps, Erector Spinae, Core Stabilizers to maintain control of the Body weight.

Beginner Tips

If you are new to the Bent Knee Back to Side Kick , focus on mastering the movement pattern with zero weight before adding Body weight.

Bent Knee Back to Side Kick