Kneeling Straight Leg Side Kick
Expert Advice
Keep your core engaged and your movements controlled to maximize glute activation.
How-to-do Steps
- Start in a kneeling position with your hands on the floor under your shoulders.
- Extend one leg out to the side, keeping it straight and parallel to the ground.
- Kick the extended leg out to the side as far as you can while keeping your hips stable.
- Slowly return the leg to the starting position without letting it touch the ground.
- Complete the desired number of repetitions before switching to the other leg.
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Muscles Worked
Kneeling Straight Leg Side Kick 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
Glutes100%
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 Kneeling Straight Leg Side Kick work?
Kneeling Straight Leg Side Kick primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Straight Leg 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 Kneeling Straight Leg Side Kick suitable for beginners?
Yes, Kneeling Straight Leg 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.
