Instructions

1

Start in a tabletop position on hands and knees with hands shoulder-width apart, knees hip-width apart, and spine neutral. Engage core to maintain a stable torso throughout the movement.

2

Keep the left leg stationary as the base. Prepare the right leg by positioning it at a 90-degree angle at the hip with knee bent. Ensure core remains engaged and hips stay level.

3

Lower the right knee toward the ground in a controlled manner without relaxing or dropping. The movement is brief and controlled, moving the leg slightly downward while maintaining hip stability.

4

Drive the right knee upward and backward, extending through the glute to raise the leg above hip height. Squeeze the gluteal muscles at the top position. Return to starting position and repeat all reps on one side before switching legs.

PRIMARY MUSCLESGluteus Maximus

SECONDARY MUSCLESHamstrings, Quadriceps, Erector Spinae, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Bent Leg Side Kick kneeling allows you to target the Gluteus Maximus with precision. As a foundational Strength, Stretching exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Improves overall Hips stability and proprioception during heavy loads.
Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
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.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Gluteus Maximus.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

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.

Exercise Variations

Dumbbell Bent Leg Side Kick kneeling
Cable Bent Leg Side Kick kneeling
Banded Bent Leg Side Kick kneeling

Beginner Tips

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

Bent Leg Side Kick kneeling