Legs · Bodyweight
Bent Knee Back to Side Kick
How to do the bent knee back to side kick, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Start on all fours with one knee bent at ninety degrees. Press that bent leg back and up to drive the heel toward the ceiling, then bring it out to the side at hip height. Alternate between the back kick and the side lift while keeping your core tight.
- 1The glute firing as you press the heel up on the back kick
- 2The outer hip taking over as you carry the leg out to the side
- 3Your core braced to keep your hips square and back flat
Common mistakes
- Do not arch your lower back to push the leg higher
- Do not let your hips rotate or shift toward the working side
- Do not rush; control both the back kick and the side lift
Muscles worked
The bent knee back to side kick mainly works the glutes, with the hamstrings, lower back, lower abs, and obliques assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- Upper AbsMinor
- QuadsMinor
- External RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the bent knee back to side kick for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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- How to do the b stance hip thrust
Last reviewed June 2026.