Step by step instructions, muscle activation and variants for the Kneeling Side Kick.
The kneeling bent leg side kick is a bodyweight glute and hip abductor exercise performed on all fours. Keeping the knee bent at 90 degrees, you lift one leg out to the side to target the gluteus medius and outer thigh while the core stabilizes the pelvis.
Common mistakes content is coming soon.
The Kneeling Side Kick is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.