Step by step instructions, muscle activation and variants for the Kneeling Side Leg to Kick.
A floor-based hip mobility and glute activation exercise performed on all fours, where one leg sweeps out to the side before extending into a full kick. The movement trains hip abduction, external rotation, and glute strength while challenging core stability throughout.
The Kneeling Side Leg to 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.
