Bent Leg Side Kick
Bent Leg Side Kick is a movement that develops hip abduction and core control, where the kick is performed with the knee bent to the side. It strengthens the glutes and hip stabilizing muscles while improving pelvic stability.
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Why Bent Leg Side Kick?
The bent leg side kick is an excellent and often underrated exercise that effectively targets the glute muscles and hip external rotators. This movement is specifically designed to develop hip abduction strength and improve core control, which is crucial in both daily activities and athletic performance. It helps you strengthen your glute muscles, particularly the gluteus medius, which is responsible for stabilizing the pelvis and ensuring that the pelvis does not tilt to one side while walking or standing on one leg. This exercise is great for fitness enthusiasts of all levels, from beginners to more advanced, as its intensity can be easily adjusted. If you are just starting your journey towards a stronger body, the bent leg side kick will help you effectively find and activate your glutes. More experienced individuals can add resistance with a resistance band or increase the number of repetitions. It is also an excellent choice for those looking for low-threshold home workout exercises, as all you need is a mat – a resistance band is just an added challenge. So why is it so effective? The bent leg side kick forces you to focus on the quality of the movement and muscle activation. With the knee bent, the movement targets the gluteus medius more precisely, which is weak in many individuals. Strong glute muscles not only shape the body but are also critical for lower back health, knee stability, and better posture. Regular practice helps prevent pain and improves overall body functionality. Additionally, the movement enhances balance and coordination, making it a versatile addition to any workout program.
Benefits
Effectively strengthens the glute muscles.
Improves pelvic stability.
Develops hip abduction strength.
Activates core stabilizing muscles.
Prevents lower back pain.
Enhances body control and balance.
Perfect for home workouts.
Muscle groups
Primary
- gluteal9
- gluteal9
Secondary
- obliques6
- obliques6
Stabilizers
- quadriceps4
- quadriceps4
- hamstring4
- hamstring4
- abs5
- adductors3
- adductors3
- calves2
- calves2
- lower-back3
How to perform
Setup
- Lie on your side or get into a quadruped position (all fours). In the side-lying position, bend your knees at a 90-degree angle, with hips and shoulders stacked. In the quadruped position, keep your wrists under your shoulders and knees under your hips.
Execution
- Lift the upper (or working) leg to the side while maintaining about a 90-degree angle in the knee. Point your knee and foot slightly forward or neutrally, avoiding external rotation at the expense of your back.
- Pause when you feel clear activation in the glute without tilting the pelvis or arching the back.
- Lower the leg in a controlled manner and repeat. Perform repetitions on both sides.
Coaching cues
- •Keep the pelvis stable: think of a light squeeze in the lower abdomen.
- •The movement comes from the hip, not the lower back – avoid twisting or arching your back during the kick! Stay long from the crown of your head to your tailbone (neutral back).
Common mistakes
❌ Pelvis tilting forward or backward
Why it's wrong: When the pelvis tilts, the movement does not properly target the glute muscles, and the load shifts to the lower back or thighs. This can reduce effectiveness and cause pain.
✓ Fix: Keep your core tight and pelvis stable throughout the movement. Imagine that the front of your pelvis is pressed against a wall.
❌ Too fast or uncontrolled movement
Why it's wrong: A jerky or rapid execution reduces muscle engagement and increases the risk of injury. Momentum does the work instead of the muscles.
✓ Fix: Perform the movement slowly and in a controlled manner in both directions. Focus on feeling the burn in your glute.
❌ Extending the knee too straight
Why it's wrong: The idea of the bent leg side kick is to keep the knee bent to better target the gluteus medius. If the knee extends, the strain shifts to the quadriceps.
✓ Fix: Keep the knee at about a 90-degree angle throughout the movement. Focus on kicking the leg out to the side, not upward.
Frequently asked questions
How often should I do the bent leg side kick?
As a beginner, you can include the exercise in your workout routine 2-3 times a week. As you become more experienced, you can increase the frequency or resistance as needed. Remember to give your muscles time to recover between workouts.
Do I need a resistance band to do this exercise?
Not necessarily. The bent leg side kick is effective even without added resistance, especially for beginners. However, a resistance band is an excellent way to add resistance and challenge to the movement when body weight is no longer sufficient.
What muscles does the bent leg side kick primarily strengthen?
The movement primarily targets the glute muscles, especially the gluteus medius. It also activates the hip external rotators and supports core stability, thus strengthening the entire pelvic area.
Can the bent leg side kick help with lower back pain?
Yes, often. Weak glute muscles and an unstable pelvis can be a cause of lower back pain. By strengthening the glute muscles and improving pelvic control, the bent leg side kick can help alleviate and prevent lower back pain.
Safety tips
- Always start with body weight and ensure proper technique before adding resistance.
- Keep your core tight and pelvis stable to avoid straining your lower back.
- Listen to your body and stop the movement if you feel sharp pain in your hip or lower back.
- Ensure the surface is flat and non-slip so you can focus on the movement safely.
- Warm up before the workout and stretch afterward to improve mobility and prevent stiffness.
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