Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Bent Knee Back to Side Kick
Bent Knee Back to Side Kick is an intermediate compound strength exercise that works the glutes (upper legs), with the quadriceps and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hip Flexors · iliopsoas
Secondary muscles
- Quadriceps · quadriceps femoris
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
How to do Bent Knee Back to Side Kick
- Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
- Lift your right knee off the floor and extend it backward while keeping it bent at a 90-degree angle.
- Bring your right knee back down to the starting position.
- Lift your right knee out to the side until it is parallel to the floor, then return it to the starting position. Repeat the movement on the left side after completing the desired number of repetitions.
Form tips
- Keep your head in a neutral position, looking down at the floor to maintain proper alignment.
- Focus on squeezing your glutes during the movement to enhance muscle activation.
- Maintain a steady breathing pattern, exhaling as you lift your leg and inhaling as you lower it.
Bent Knee Back to Side Kick alternatives
More glutes exercises
Bent Knee Back to Side Kick FAQ
What muscles does Bent Knee Back to Side Kick work?
Bent Knee Back to Side Kick mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and iliopsoas). The quadriceps and hamstrings work as secondary muscles.
What equipment do you need for Bent Knee Back to Side Kick?
None. Bent Knee Back to Side Kick is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bent Knee Back to Side Kick should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bent Knee Back to Side Kick good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bent Knee Back to Side Kick burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bent Knee Back to Side Kick?
Other exercises for the glutes include Landmine Glute Kick Back, Plate Glute Bridge to Chest Press, Dumbbell Staggered Hip Thrust and Barbell Curtsy Lunges.
For developers
Use Bent Knee Back to Side Kick in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_FRCRSV" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_FRCRSV", "name": "Bent Knee Back to Side Kick", "model": "male", "target": "Glutes", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_FRCRSV/mp4-720.mp4?…", "poster": "https://…/ex_FRCRSV/poster.jpg?…" } }