Bent leg side kick (kneeling)

Category

Legs

Difficulty

Beginner

Equipment

Bodyweight

Primary muscles

Gluteus Maximus, Gluteus Mideus, Gluteus Medius, Gluteus Minimus

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 in a swift motion and raise it sideways until it is level with your hip, keeping your leg bent at a 90-degree angle.
3. Lower your right knee back to the starting position.
4. Repeat the movement for the desired number of repetitions, then switch to the left leg.

Form tips

• Ensure your hands are directly under your shoulders to provide a stable base for the movement.
• Focus on engaging your glutes as you lift your leg to enhance muscle activation.
• Avoid leaning to the side; keep your upper body stable during the exercise.