Kneeling Side Leg To Kick

Kneeling Side Leg To Kick

The Kneeling Side Leg To Kick is a fantastic exercise that targets the outer thighs, hips, and glutes. It is a dynamic movement that engages multiple muscle groups, providing a challenging workout for your lower body. This exercise is suitable for individuals of various fitness levels and can be easily modified to meet your specific needs. To perform the Kneeling Side Leg To Kick, you start by kneeling on all fours with your hands directly under your shoulders and your knees directly under your hips. Engage your core muscles to maintain a stable and strong position. From here, extend your right leg out to the side, keeping your knee bent at a 90-degree angle. Maintain a neutral spine and avoid any excessive arching or rounding. Next, while maintaining control, kick your right leg straight out to the side, leading with your heel. Focus on engaging your outer thigh and glute muscles as you perform the kick. Be sure to keep your core stable and avoid any jerky movements that may strain your lower back. Repeat this movement for the desired number of repetitions on one side before switching to the other leg. Aim for 8-12 repetitions on each leg, and gradually increase the intensity by adding resistance bands or ankle weights as you become more comfortable with the exercise. Incorporating the Kneeling Side Leg To Kick into your workout routine can help improve your lower body strength, stability, and balance. Plus, the dynamic nature of this exercise can also enhance your overall athletic performance. Remember to focus on maintaining proper form and breathing throughout the movement for optimal results. As with any exercise, listen to your body and stop immediately if you experience any pain or discomfort. It's always essential to warm up before starting any workout and cool down afterward to promote recovery and prevent injuries. Amplify the benefits of your exercise routine by combining it with a nutritious diet and adequate rest to support your overall health and fitness goals. Happy kicking!


  • Start by kneeling on the floor with your knees hip-width apart and your hands on the floor in front of you.
  • Extend your right leg out to the side, keeping it straight and parallel to the floor.
  • Engage your core and lift your right leg up towards the ceiling, leading with your heel.
  • Pause at the top of the movement and squeeze your glutes.
  • Slowly lower your leg back down to the starting position and repeat the movement for the desired number of reps.
  • Switch sides and perform the exercise with your left leg.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Keep your hips and shoulders aligned to ensure proper form and prevent any strain on your back.
  • Focus on using your glutes and outer thigh muscles to lift your leg up to the side.
  • Control the movement and avoid swinging your leg, as this can reduce the effectiveness of the exercise.
  • Exhale as you kick your leg out, and inhale as you bring it back to the starting position.
  • Start with a lighter resistance band or no band at all, and gradually increase the resistance as you get stronger.
  • Don't rush through the exercise; perform it with a slow and controlled motion for maximum benefits.
  • Maintain proper posture throughout the exercise by keeping your chest lifted and shoulders relaxed.
  • If you experience any pain or discomfort during the exercise, stop immediately and consult a fitness professional.
  • Combine this exercise with other lower body exercises for a complete leg and glute workout.


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