Male

Bent Knee Back to Side Kick

Muscles involved

Performing the Bent Knee Back to Side Kick using just your bodyweight is a masterclass in motor control and body awareness. As you lift your leg outward, you will feel a sharp, focused burn right in your glutes that builds rapidly with every repetition. The key sensation here is complete pelvic stability; you are actively preventing your hips from swaying or rotating by keeping your core locked tight. You control every fraction of the arc smoothly, appreciating the contrast between an immobile upper body and a precision lower-body movement. It gives you a profound feeling of balance while sculpting your glutes without needing any extra gym gear.

How to do it

1. Start on all fours with your hands directly under your shoulders and knees under your hips, keeping your back flat and core engaged. 2. Keeping your right knee bent at 90 degrees, lift your leg out to the side until your thigh is parallel to the floor, maintaining a stable pelvis. 3. Pause at the top of the side lift, squeezing your glute medius, without rotating your hips. 4. Slowly lower your right knee back to the starting position and repeat on the same side before switching.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your hips square to the floor; do not rotate your pelvis as you lift your leg. - Focus on squeezing your glute medius (the side of your buttock) to lift the leg, not just swinging it. - Maintain a flat back and engaged core to prevent your lower back from arching. - Control the descent of your leg; don't just drop it back to the starting position.