Side Lying Kickout
Expert Advice
Focus on maintaining proper hip alignment and avoid rocking back and forth during the kickouts.
How-to-do Steps
- Lie on your side with your legs stacked and your body in a straight line.
- Support your head with your lower arm and place your top hand on the floor for stability.
- Keeping your top leg straight, raise it slightly off the lower leg.
- Kick the top leg forward with a controlled motion, then slowly bring it back past the starting position in a backward kick.
- Perform the desired number of repetitions before switching sides.
Track Side Lying Kickout in FitAI
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Muscles Worked
Side Lying Kickout primarily targets the Glutes, Quads, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Quads50%
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 Side Lying Kickout work?
Side Lying Kickout primarily targets the Glutes, Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Lying Kickout?
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 Side Lying Kickout suitable for beginners?
Yes, Side Lying Kickout is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
