Bent Side Knee Push-Up

Body Part: Glutes

Muscle: Glutes

Equipment: Body Weight

The Bent Side Knee Push-Up is a bodyweight floor exercise that uses a push-up-style support position while one bent knee moves out to the side. Despite the name, the main emphasis is hip and glute control, with the core, chest, and triceps helping hold the upper body steady.

The movement resembles a supported fire-hydrant pattern from the hands-and-knees position. The working hip abducts and externally rotates as the knee lifts sideways, while the torso resists shifting or twisting. The hands and arms provide support rather than performing a full push-up rep.

Set up on hands and knees with the hands under the shoulders and knees under the hips. Brace the trunk, keep the working knee bent, and lift it out to the side only as far as the pelvis can stay level. Lower the knee back under control before repeating or switching sides.

Use this exercise as a glute activation drill, hip-control warmup, or beginner-friendly core stability movement. Keep the tempo slow and the range honest. If the lower back rotates or one shoulder takes most of the body weight, reduce the height of the knee lift.

Instructions

• Set up on hands and knees with your hands under your shoulders and knees under your hips.
• Spread your fingers and press evenly through both hands.
• Brace your core and keep your back neutral.
• Keep one knee bent to about 90 degrees as you prepare to move it to the side.
• Lift the bent knee outward from the hip without rotating your torso.
• Pause briefly at the top while keeping your pelvis as level as possible.
• Lower the knee back under your hip with control.
• Complete the planned reps, then repeat on the other side.

Tips & Tricks

• Think of the thigh opening to the side while the pelvis stays quiet.
• Keep your weight balanced between both hands so one shoulder does not collapse.
• Do not lift the knee so high that your lower back twists.
• Keep the elbows softly extended rather than locked aggressively.
• Use a slow lower to keep glute tension on the way down.
• Keep your gaze down so the neck stays in line with the spine.
• Place a pad under the knees if kneeling pressure distracts from the movement.
• Add a mini band only after you can control bodyweight reps.

Frequently Asked Questions

What muscles does Bent Side Knee Push-Up work?

It mainly works the glutes and hips, with support from the core, chest, and triceps.

Is Bent Side Knee Push-Up a push-up exercise?

It uses a push-up-style support position, but the main training effect is hip and glute control.

Should my torso rotate?

Try to keep the torso as steady as possible so the hip does the work.

Is this the same as a fire hydrant?

It is very similar because the bent knee lifts out to the side from a hands-and-knees position.

Should I bend my elbows like a push-up?

No. The arms mainly support the body while the hip moves.

How high should I lift the knee?

Lift only as high as you can keep the pelvis level and the lower back still.

Can beginners do this movement?

Yes. It is bodyweight-based and easy to scale with a smaller knee lift.

What if my wrists bother me?

Try supporting yourself on fists, handles, or forearms, or choose a side-lying hip abduction variation.