Legs · Bodyweight
Kneeling Bent Leg Side Kick
How to do the kneeling bent leg 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
- Weighted reps
- Movement
- Hip Abduction
- Mechanic
- Isolation
How to do it
Start on all fours with your knee bent at 90 degrees. Lift the bent leg out to the side until your thigh is parallel to the floor, then lower it back down with control. Keep your hips square and your supporting arm braced.
- 1Feel the outer glute on the working side fire as you lift
- 2Keep your core braced so your torso stays still
- 3Drive the knee out wide rather than just up
Common mistakes
- Don't let your torso rotate toward the floor
- Avoid arching your lower back to gain height
- Don't let the supporting shoulder collapse
Muscles worked
The kneeling bent leg side kick mainly works the glutes, with the lower abs and obliques assisting.
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- Lower BackMinor
- QuadsMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the kneeling bent leg 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.
More glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.