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Bent Knee Back to Side Kick
Muscles involved
The bent knee back to side kick lifts your leg to the side. It targets the glute medius and hip stability.
How to do it
- Start on all fours with your hands directly under your shoulders and knees under your hips, keeping your back flat and core engaged.
- 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.
- Pause at the top of the side lift, squeezing your glute medius, without rotating your hips.
- Slowly lower your right knee back to the starting position and repeat on the same side before switching.
Equipment required
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.
Difficulty
PrincipianteFrequently asked questions
Bent Knee Back to Side Kick: which muscles does it work?
Bent Knee Back to Side Kick mainly works: Glutes. It also involves: Gluteus maximus, Gluteus medius.
What is Bent Knee Back to Side Kick good for?
The bent knee back to side kick lifts your leg to the side. It targets the glute medius and hip stability.
How do you do Bent Knee Back to Side Kick with proper form?
- 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.
