How to Do Bent Knee Back To Side Kick

Bent Knee Back To Side Kick is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bent Knee Back To Side Kick

  1. 01Start on all fours with your hands under your shoulders and knees under your hips.
  2. 02Lift one knee off the floor and kick your heel back toward the ceiling with the knee bent.
  3. 03Squeeze the glute at the top then bring the knee back toward your chest without touching the floor.
  4. 04Immediately lift the same leg out to the side like a fire hydrant.
  5. 05Lower the leg to the starting position and repeat for the desired reps before switching sides.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bent Knee Back To Side Kick

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your core tight and your hips square to the floor to maximize glute isolation.

Same coaching engine used inside the A90 app

05 / FAQ

Bent Knee Back To Side Kick questions

What muscles does Bent Knee Back To Side Kick work?

Bent Knee Back To Side Kick is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Bent Knee Back To Side Kick correctly?

Start on all fours with your hands under your shoulders and knees under your hips. Lift one knee off the floor and kick your heel back toward the ceiling with the knee bent. Squeeze the glute at the top then bring the knee back toward your chest without touching the floor. Immediately lift the same leg out to the side like a fire hydrant. Lower the leg to the starting position and repeat for the desired reps before switching sides.

What is the A90 coach tip for Bent Knee Back To Side Kick?

Keep your core tight and your hips square to the floor to maximize glute isolation.

Is Bent Knee Back To Side Kick suitable for beginners?

Bent Knee Back To Side Kick is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bent Knee Back To Side Kick?

No. Bent Knee Back To Side Kick is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bent knee back to side kick into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime