Bent Leg Side Kick (kneeling)
- Zielmuskel
- Gluteus Medius
- Synergistenmuskeln
- Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The kneeling bent leg side kick is a bodyweight hip-abduction exercise that primarily targets the gluteus medius, the muscle on the side of your hip that stabilizes the pelvis, with help from the tensor fasciae latae. Performed on all fours with the working knee bent at about 90°, it lifts the leg out to the side to build hip strength and stability with no equipment needed.
Bent Leg Side Kick (kneeling): So führst du sie aus
- 1Start on all fours with your hands under your shoulders and your knees under your hips, keeping your back flat and your core braced.
- 2Keep the working leg bent at roughly a 90° angle at the knee throughout the movement.
- 3Without rotating your torso or hips, lift the bent leg out to the side, leading with the knee as your thigh moves away from the midline.
- 4Raise the leg until your thigh reaches about hip height or until you feel a strong contraction on the side of your hip.
- 5Pause briefly at the top, keeping your pelvis level and your hips square to the floor.
- 6Lower the leg back down under control without letting the knee touch the ground between reps.
- 7Complete all reps on one side, then switch to the other leg.
Technik-Tipps
- Drive the lift from the side of your hip rather than swinging the leg with momentum, so the gluteus medius does the work.
- Keep your supporting hip stacked over the knee and your shoulders square to stop your torso from twisting toward the lifting leg.
- Maintain the 90° knee bend the whole time so the movement stays a true side-lift instead of turning into a back kick.
- Move at a controlled tempo, pausing at the top of each rep to maximize tension on the target muscle.
Häufige Fehler
- Rotating the torso or letting the hips open up to lift higher, which shifts the work off the gluteus medius and reduces the targeted contraction.
- Using momentum to swing the leg up instead of lifting it slowly, which cheats the rep and lessens muscle tension.
- Letting the knee straighten out, which changes the exercise into a different movement and takes tension off the side of the hip.
- Arching or sagging the lower back instead of keeping a flat, braced spine, which can strain the lumbar region.
Häufig gestellte Fragen
What muscles does the kneeling bent leg side kick work?
It primarily works the gluteus medius on the side of your hip, with the tensor fasciae latae assisting. Together they abduct the hip and help stabilize the pelvis.
Is the kneeling bent leg side kick good for beginners?
Yes. It uses only your body weight and is a controlled, low-impact way to build gluteus medius strength, making it well suited to beginners and warm-ups.
Where should I feel this exercise?
You should feel it on the outer side of your hip, where the gluteus medius sits. If you feel it mostly in your lower back, you are likely twisting your torso or arching your spine instead of keeping your hips square.
How many sets and reps should I do?
Because it is a bodyweight isolation move, higher reps work well — try 2 to 3 sets of 12 to 20 reps per leg, stopping when your form starts to break down.
What's a good alternative to the kneeling bent leg side kick?
Other bodyweight hip-abduction moves like the side-lying leg raise or the standing hip abduction train the same gluteus medius and tensor fasciae latae with a similar movement.
