Bent Knee Back To Side Kick

Body Part: Hips

Muscle: Other

Equipment: Body Weight

Bent Knee Back To Side Kick is a bodyweight quadruped glute and hip drill that moves one bent leg behind you and then out to the side. The pattern looks simple, but it is useful because it trains the hips to extend and abduct without letting the pelvis twist, the low back arch, or the torso shift to cheat the range.

The movement mainly challenges the glutes, especially the glute max when the knee drives back and the outer hip when the leg sweeps to the side. The shoulders, core, and the supporting knee all help keep the body stable on the floor, so setup matters just as much as the leg action. When the hands, knees, and pelvis are organized well, the working hip can do the job instead of the spine taking over.

A good Bent Knee Back To Side Kick starts in a strong all-fours position with the hands under the shoulders, knees under the hips, and the working knee bent about 90 degrees. From there, the heel drives up and back, then the thigh opens outward into the side-kick portion without dumping weight into the opposite hip. The rep should stay smooth and controlled so the glute stays loaded through the whole arc.

This exercise is commonly used as a warm-up, activation drill, or accessory movement when you want better glute awareness and cleaner hip control. It can help lifters who struggle to feel their glutes in squats, lunges, split squats, or running drills because it teaches the hip to move without momentum. It is also a practical option when you want a low-load movement that still gives the hips and trunk a clear stability challenge.

Because the range is small, quality matters more than height. A bigger kick is not better if the pelvis rotates, the lower back arches, or the shoulders rock side to side. Keep the rep crisp, return to the floor under control, and stop the set when the working hip can no longer stay square. Bent Knee Back To Side Kick should feel like targeted hip work, not a sloppy back swing.

Instructions

• Start on all fours with your hands under your shoulders, knees under your hips, and both shins resting lightly on the floor.
• Keep the working knee bent about 90 degrees and flex the foot so the sole faces the ceiling as you lift.
• Brace your midsection and keep your pelvis level before the first rep.
• Drive the bent leg straight back until the thigh is roughly in line with your torso, without arching your lower back.
• From the back position, open the lifted thigh slightly out to the side while keeping the knee bent and the hips as square as possible.
• Squeeze the glute at the top of the back-and-side path, then pause briefly without twisting the trunk.
• Lower the knee back to the floor along the same controlled path, letting the leg return under tension instead of dropping.
• Reset the knee under the hip and repeat for the planned reps before switching sides.

Tips & Tricks

• Keep your ribs pulled down so the back swing comes from the hip, not from an exaggerated lumbar arch.
• If your torso rocks open during the side sweep, shorten the range and keep the knee closer to the floor.
• Think about pushing the heel toward the ceiling on the back drive, then leading with the outer thigh as the leg opens to the side.
• A smaller, cleaner arc is better than kicking high and losing the squeeze in the glute.
• Do not let the supporting shoulder collapse into the floor; keep both hands pressing evenly through the mat.
• Move slowly enough that the return phase feels deliberate, especially when the leg comes back under the hip.
• If the kneeling side bothers your knee, place a folded mat or towel under it before starting.
• Stop the set when you can no longer keep the pelvis level or the low back starts to take over.

Frequently Asked Questions

What muscles does Bent Knee Back To Side Kick work?

It mainly trains the glutes and outer hip while the core and shoulders stabilize your body on the floor.

How do I set up Bent Knee Back To Side Kick correctly?

Start on hands and knees with your shoulders stacked over your wrists and your hips over your knees, then keep the working leg bent as you lift.

Should my knee stay bent the whole time?

Yes. The bent knee keeps the movement focused on the hip instead of turning it into a straight-leg kickback.

How high should I lift the leg?

Only lift as high as you can without arching your lower back or rotating your pelvis open.

Why does Bent Knee Back To Side Kick include a side sweep?

The side sweep asks the outer hip to work after the backward drive, which adds more glute and hip control than a straight kickback alone.

Can beginners do Bent Knee Back To Side Kick?

Yes. It is beginner-friendly because it uses body weight and a small range of motion, but the rep should stay slow and controlled.

What is the most common mistake with Bent Knee Back To Side Kick?

The most common mistake is twisting the hips open and using the low back to lift the leg instead of keeping the movement in the glute.

How can I make Bent Knee Back To Side Kick harder?

Slow the lowering phase, add a longer pause at the top, or use a light ankle weight only if you can keep the pelvis steady.