Bent knee back to side kick

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Gluteus Maximus, Gluteus Mideus, Iliopsoas

Secondary muscles

Quadriceps Femoris, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
2. Lift your right knee off the floor and extend it backward while keeping it bent at a 90-degree angle.
3. Bring your right knee back down to the starting position.
4. Lift your right knee out to the side until it is parallel to the floor, then return it to the starting position. Repeat the movement on the left side after completing the desired number of repetitions.

Form tips

• Keep your head in a neutral position, looking down at the floor to maintain proper alignment.
• Focus on squeezing your glutes during the movement to enhance muscle activation.
• Maintain a steady breathing pattern, exhaling as you lift your leg and inhaling as you lower it.