Kneeling Side Leg to Kick
- Synergistenmuskeln
- Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The kneeling side leg to kick is a bodyweight hip exercise that targets the gluteus maximus and gluteus medius, with support from the quadriceps and tensor fasciae latae. Performed on all fours, it combines a lateral leg raise with a forward kick to train hip abduction and extension through a larger range of motion. It is well-suited for building hip strength and stability without any equipment.
Kneeling Side Leg to Kick: So führst du sie aus
- 1Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Keep your back flat and your core braced.
- 2Lift one knee off the floor and raise that leg out to the side until your thigh is roughly parallel to the floor, leading with the knee.
- 3Pause briefly at the top of the side raise, keeping your hips level and avoiding any rotation in your torso.
- 4From the side position, extend your leg forward and straighten the knee so your leg kicks out in front of you at approximately hip height.
- 5Hold the kick for a moment, squeezing your quadriceps to fully extend the knee.
- 6Reverse the movement by bending your knee and sweeping your leg back out to the side, then returning it to the starting position on the floor.
- 7Complete all reps on one side before switching to the other leg.
Technik-Tipps
- Keep your hips square throughout the movement — resist the urge to rotate your pelvis as you raise or kick the leg.
- Brace your core and press the supporting hand and knee firmly into the floor to maintain a stable base.
- Move with control rather than momentum, especially during the transition between the side raise and the kick.
- Keep the movement smooth and deliberate — slower reps increase time under tension on the glutes and thigh muscles.
Häufige Fehler
- Rotating the hips to gain extra range on the kick, which reduces glute engagement and loads the lower back instead.
- Letting the lower back sag or arch during the movement, which shifts stress away from the target muscles and can cause discomfort.
- Rushing through the transition between the side raise and the kick using momentum instead of muscle control.
- Dropping the working leg too low during the side raise before the kick, which loses the tension built up in the gluteus medius.
Häufig gestellte Fragen
What muscles does the kneeling side leg to kick work?
It primarily targets the gluteus maximus and gluteus medius, with the quadriceps working to extend the knee during the kick. The tensor fasciae latae assists throughout the movement.
How many reps should I do per side?
For most people, 10–15 controlled reps per side works well. Because this is a bodyweight exercise, quality of movement matters more than rep count — stop when your form breaks down.
Can this exercise replace squats for glute training?
No — the kneeling side leg to kick is an isolation-style accessory movement best used alongside compound exercises. It complements heavier hip and leg work rather than replacing it.
Is this exercise suitable for beginners?
Yes. It requires no equipment and the load is manageable for most fitness levels. Beginners should focus on controlled movement and keeping the hips level before adding speed or higher rep counts.
