Bent Leg Side Kick (kneeling)
Expert Advice
Maintain a stable core and avoid leaning to the side as you perform the kick to ensure proper form.
How-to-do Steps
- Begin on all fours with your hands under your shoulders and knees under your hips.
- Keeping your knee bent at a 90-degree angle, lift one leg out to the side, keeping your hip stable.
- Lower your leg back to the starting position without resting it on the ground and repeat.
- Complete the desired number of repetitions before switching to the other leg.
Track Bent Leg Side Kick (kneeling) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Bent Leg Side Kick (kneeling) primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Quads30%
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 Leg Side Kick (kneeling) work?
Bent Leg Side Kick (kneeling) primarily targets the Glutes. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bent Leg Side Kick (kneeling)?
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 Leg Side Kick (kneeling) suitable for beginners?
Yes, Bent Leg Side Kick (kneeling) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
