How to Do Bent Leg Side Kick (Kneeling)

Bent Leg Side Kick (Kneeling) 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 Leg Side Kick (Kneeling)

  1. 01Start on all fours with your hands under your shoulders and knees under your hips.
  2. 02Maintain a 90 degree bend in your right knee as you lift it out to the side.
  3. 03Raise the thigh until it is parallel to the ground while keeping the rest of your body still.
  4. 04Squeeze the glute at the top of the movement for one second.
  5. 05Lower the leg back to the starting position under control and repeat.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bent Leg Side Kick (Kneeling)

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 hips square to the floor and avoid arching your lower back as you kick the leg out.

Same coaching engine used inside the A90 app

05 / FAQ

Bent Leg Side Kick (Kneeling) questions

What muscles does Bent Leg Side Kick (Kneeling) work?

Bent Leg Side Kick (Kneeling) is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Bent Leg Side Kick (Kneeling) correctly?

Start on all fours with your hands under your shoulders and knees under your hips. Maintain a 90 degree bend in your right knee as you lift it out to the side. Raise the thigh until it is parallel to the ground while keeping the rest of your body still. Squeeze the glute at the top of the movement for one second. Lower the leg back to the starting position under control and repeat.

What is the A90 coach tip for Bent Leg Side Kick (Kneeling)?

Keep your hips square to the floor and avoid arching your lower back as you kick the leg out.

Is Bent Leg Side Kick (Kneeling) suitable for beginners?

Bent Leg Side Kick (Kneeling) is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bent Leg Side Kick (Kneeling)?

No. Bent Leg Side Kick (Kneeling) is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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A90 Intelligence programmes bent leg side kick (kneeling) into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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