Male

Bent Leg Side Kick kneeling

Muscles involved

The bent leg side kick kneeling is a fantastic bodyweight exercise for targeting your lower body, but getting the results you want requires avoiding a few common technical pitfalls. A frequent mistake is tilting your hips or arching your lower back just to force your leg higher into the air. When you keep your core tight and limit the movement strictly to your hip joint, you isolate your glutes far more effectively without putting unnecessary stress on your spine. Another error to watch out for is rushing through the repetitions and dropping the leg quickly. By focusing on a deliberate, controlled tempo and holding the contraction at the top, you maximize muscle engagement cleanly.

How to do it

1. Position yourself on all fours with wrists under shoulders. 2. Keep your right knee bent. 3. Lift your left leg laterally to hip height. 4. Lower your leg controllably to the starting position.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your back straight and neck aligned during the kick. - Lift your leg laterally by contracting your abductors. - Control the descent, almost touching the floor with your knee.