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Bent Leg Side Kick (kneeling)

Bent Leg Side Kick (kneeling)

The Bent Leg Side Kick (kneeling) is an excellent exercise for targeting the muscles in your glutes, hips, and outer thighs. By performing this exercise, you can strengthen and tone your lower body while also improving stability and balance. To start, kneel down on a mat or cushion with your knees hip-width apart. Keep your back straight and engage your core muscles. Begin by bending one leg to a 90-degree angle, so that your foot is lifted off the ground by your side. This will be your starting position. From here, with control, kick the bent leg out to the side, trying to lift it as high as possible without compromising your form. Your foot should be flexed and your knee should remain bent throughout the movement. Pause for a moment at the top of the movement, then slowly lower your leg back down to the starting position. It's important to maintain proper form during the Bent Leg Side Kick (kneeling) exercise. Avoid leaning to the side or arching your back as you perform the movement. Focus on using your glute muscles to lift and control the movement of your leg. You can do this exercise with bodyweight only or add ankle weights for more resistance. Incorporating Bent Leg Side Kicks (kneeling) into your workout routine can help enhance your lower body strength, stability, and overall functional fitness. Remember to always listen to your body, start with a suitable level of difficulty, and gradually increase the intensity as you get stronger and more comfortable with the exercise. Happy kicking!


  • Start by kneeling on the ground with your hands firmly planted on the mat, shoulder-width apart.
  • Extend your right leg out to the side, keeping it bent at a 90-degree angle.
  • Engage your core and maintain a straight back throughout the exercise.
  • Keeping your foot flexed, kick your right leg out to the side as high as you comfortably can.
  • Pause for a moment in this position to engage your glutes and outer thighs.
  • Slowly lower your leg back to the starting position, ensuring controlled movement.
  • Repeat the exercise for the desired number of reps, then switch to the left leg.

Tips & Tricks

  • Maintain proper alignment by keeping your shoulders directly over your wrists and your hips directly over your knees.
  • Engage your core muscles throughout the exercise to stabilize your spine and pelvis.
  • Focus on using your glute muscles to initiate the movement, driving your leg upward and to the side.
  • Control the movement by using a slow and controlled tempo, avoiding any jerking or swinging motions.
  • Engage your hip abductor muscles to lift your leg to the side, while keeping your toes pointing forward.
  • Inhale as you lower your leg back down and exhale as you lift your leg up, maintaining a steady breathing pattern.
  • Use a comfortable and supportive mat or padding to cushion your knees and elbows if necessary.
  • Gradually increase the range of motion as you become more comfortable and stronger in the exercise.
  • Add resistance by using ankle weights or resistance bands to intensify the workout.
  • Consult with a fitness professional or physical therapist if you have any pre-existing injuries or conditions that may affect your ability to perform this exercise safely.


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