Side Lying Outward Knee Kick
- Target muscle
- Gluteus Maximus, Gluteus Medius, Quadriceps
- Synergist muscles
- Tensor Fasciae Latae
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The side lying outward knee kick is a bodyweight hip exercise that targets the gluteus maximus and gluteus medius, with the tensor fasciae latae and quadriceps contributing as synergists. Performed lying on your side, it isolates the outer hip and glutes through a controlled outward rotation of the raised knee. It is well suited for glute activation warm-ups, hip rehabilitation, and lower-body accessory work.
How to do the Side Lying Outward Knee Kick
- 1Lie on your side on a mat with your hips stacked, your bottom arm extended under your head for support, and your top hand resting on the floor in front of your chest for balance.
- 2Bend both knees to roughly 45–90°, keeping your feet together and your spine in a neutral position.
- 3Brace your core lightly and press your feet firmly together throughout the movement.
- 4Keeping your feet touching, rotate your top knee upward and outward as far as comfortable — like a clamshell — by contracting your glutes and outer hip.
- 5At the top of the range, extend the top leg outward with a kicking motion, straightening the knee while maintaining the hip's outward rotation.
- 6Pause briefly at the fully extended position, feeling the squeeze in your gluteus maximus and gluteus medius.
- 7Reverse the movement by bending the knee back in and lowering it to meet the bottom leg in a controlled manner.
- 8Complete all reps on one side, then roll over and repeat on the opposite side.
Form tips
- Keep your hips stacked vertically throughout — do not let your pelvis roll backward as you kick the leg out, as this turns the movement into a hip hinge instead of an outward rotation.
- Focus on driving the movement from your glutes rather than your lower back; if you feel strain in your lumbar spine, reduce the range of motion.
- Move slowly, especially on the return phase — the lowering portion is just as important as the lift for building glute strength.
- Press your feet together firmly during the rotation phase to increase activation in the gluteus medius before the kick extension.
Common mistakes
- Rolling the pelvis backward to gain extra range — this offloads tension from the glutes to the lower back and reduces exercise effectiveness.
- Letting the feet separate during the rotational phase, which reduces the isolation of the outer hip muscles and allows momentum to take over.
- Rushing through the kick extension without pausing at the top, which shortens the time under tension and limits glute activation.
- Allowing the top hip to hike upward rather than rotating outward, which shifts the work away from the gluteus maximus and medius.
Frequently asked questions
What muscles does the side lying outward knee kick work?
It primarily targets the gluteus maximus and gluteus medius, with the tensor fasciae latae and quadriceps assisting as synergists during the kick extension phase.
How is the side lying outward knee kick different from a clamshell?
The clamshell stops at the rotation of the knee — the side lying outward knee kick adds a leg extension at the top, which engages the quadriceps and increases the range of motion, making it a more demanding variation.
How many reps and sets should I do?
For glute activation before a workout, 1–2 sets of 12–15 reps per side is typically sufficient. For strength or accessory work, 2–3 sets of 10–15 reps per side with a controlled tempo works well.
Can this exercise help with hip pain or weakness?
It is commonly used in rehab settings to strengthen the outer hip and glute medius, which can support hip and knee stability. If you have an existing injury, check with a physiotherapist before adding it to your routine.
Can I make this exercise harder without equipment?
Yes — slow down the tempo, add a 2–3 second hold at peak extension, or increase reps. You can also perform the movement with a resistance band around your thighs for additional loading.
