Bent Knee Back to Side Kick
Expert Advice
Maintain a controlled motion throughout the exercise to keep tension on the working muscles and enhance stability.
How-to-do Steps
- Start on all fours with your hands under your shoulders and knees under your hips.
- Bend one knee and kick back, squeezing your glutes.
- Bring the knee back to the starting position, then extend the same leg out to the side.
- Return to the starting position and repeat for the desired number of repetitions before switching legs.
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Muscles Worked
Bent Knee Back to Side Kick primarily targets the Lats, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats30%
Glutes30%
Secondary
Hamstrings20%
Quads20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bent Knee Back to Side Kick work?
Bent Knee Back to Side Kick primarily targets the Lats, Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bent Knee Back to Side Kick?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bent Knee Back to Side Kick suitable for beginners?
Yes, Bent Knee Back to Side Kick is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
