Legs · Bodyweight
Kneeling Side Leg to Kick
How to do the kneeling side leg to 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 or in a side-supported kneeling position. Raise one leg out to the side at hip height, then extend it into a kick before returning to the lifted position. Keep your core braced and hips square throughout.
- 1The outer glute and hip working to lift and hold the leg out to the side
- 2Your core braced to keep your hips square and torso steady
- 3Control through the kick and back, leading with the heel
Common mistakes
- Do not let your hips rotate open or your lower back arch
- Do not swing the leg with momentum; move it under control
- Do not let your supporting shoulder sag; stay tall through the trunk
Muscles worked
The kneeling side leg to kick mainly works the glutes, with the lower abs, obliques, hamstrings, and hip flexors assisting.
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Upper AbsMinor
- QuadsMinor
- External RotatorsMinor
- AdductorsMinor
Kovo programs the kneeling side leg to 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.