Bent leg sidekick kneeling
The bent leg side kick kneeling exercise targets the gluteus medius, gluteus maximus, and core muscles. This exercise enhances hip mobility, strengthens the lower body, and improves balance. Athletes benefit from increased lateral strength, crucial for agility and stability in sports such as soccer, basketball, and tennis. Additionally, it engages the core, promoting better posture and reducing injury risk. The movement also aids in correcting muscle imbalances, contributing to overall athletic performance and functional strength.
| Primary muscle group: | Legs |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
16
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Start Position: Kneel on the mat, bending your trunk slightly to the side. Place one palm on the mat with fingers pointing away from your knee. Place the other hand behind your head with the elbow bent and pointing toward the ceiling.
- 2Leg Position: Lift the top leg (the leg farthest from the support arm) to about hip height.
- 3Inhale and Move Forward: Inhale as you bring the raised leg forward.
- 4Exhale and Move Backward: Exhale as you bring the raised leg backward.
- 5Repeat: Repeat this forward and backward motion five times.
- 6Switch Sides: After completing five repetitions, switch sides and repeat the exercise with the opposite leg.
Tips & Tricks
Engage Your Core: Keep your core muscles tight throughout the exercise to maintain balance and protect your lower back.
Controlled Movements: Focus on performing the kick with control rather than speed to work the target muscles more effectively.
Align Your Body: Ensure your supporting arm is directly under your shoulder for optimal balance.
Breathe Steadily: Breathe in as you bring your leg back down and out as you kick your leg out to the side.
Squeeze at the Top: Once your leg reaches the highest point of the kick, hold for a second and squeeze your glutes to maximize activation.
Mirror the Motion: Use a mirror to check your form, making sure your kicking leg is parallel to the floor and your movements are smooth.
Alternate Sides: To avoid fatigue on one side, consider alternating legs with each set instead of completing all reps on one side before switching.
Soft Surface: Perform the exercise on a yoga mat or soft surface to cushion your knees and prevent discomfort.
Progress Gradually: If you’re new to this exercise, start with fewer reps and gradually increase as you become more comfortable.
Add Resistance: For a more advanced workout, use ankle weights or resistance bands to increase the intensity.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
