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Upper Legs · Body Weight
Bent Leg Side Kick (Kneeling)
Bent Leg Side Kick (Kneeling) is a beginner 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 sets of 8-12 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 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Abductors · gluteus medius, gluteus minimus
Secondary muscles
- Quadriceps · quadriceps femoris
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
How to do Bent Leg Side Kick (Kneeling)
- 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 in a swift motion and raise it sideways until it is level with your hip, keeping your leg bent at a 90-degree angle.
- Lower your right knee back to the starting position.
- Repeat the movement for the desired number of repetitions, then switch to the left leg.
Form tips
- Ensure your hands are directly under your shoulders to provide a stable base for the movement.
- Focus on engaging your glutes as you lift your leg to enhance muscle activation.
- Avoid leaning to the side; keep your upper body stable during the exercise.
Bent Leg Side Kick (Kneeling) alternatives
More glutes exercises
Bent Leg Side Kick (Kneeling) FAQ
What muscles does Bent Leg Side Kick (Kneeling) work?
Bent Leg Side Kick (Kneeling) mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, gluteus medius and gluteus minimus). The quadriceps and hamstrings work as secondary muscles.
What equipment do you need for Bent Leg Side Kick (Kneeling)?
None. Bent Leg Side Kick (Kneeling) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bent Leg Side Kick (Kneeling) should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bent Leg Side Kick (Kneeling) good for beginners?
Yes. Bent Leg Side Kick (Kneeling) is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Bent Leg Side Kick (Kneeling) 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 Leg Side Kick (Kneeling)?
Other exercises for the glutes include Resistance Band Bent Leg Kickback (Kneeling), Band Kneeling Rear Kick, Barbell Kneeling Squat and Dumbbell Kneeling Squat.
For developers
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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.
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