Bent Knee Back to Side Kick
Description
The bent knee back to side kick alternates two glute exercises from a quadruped position. The back kick targets the glute max while the side kick fires the glute medius.
Equipment Required
Bent Knee Back to Side Kick Instructions
- Set up on hands and knees in a quadruped position.
- Brace the core and keep the back flat.
- Bend one knee at ninety degrees and lift it back behind you.
- Drive the heel up toward the ceiling for a back kick.
- Lower the bent knee and bring it back to the start.
- Now lift the same bent knee out to the side for a side kick.
- Lower it back to the start position.
- Continue alternating back and side kicks then switch legs.
Bent Knee Back to Side Kick Form & Visual
Bent Knee Back to Side Kick Benefits
- Trains the glute max and glute medius together.
- Builds hip stability.
- No equipment needed.
- Carryover to single leg balance.
- Improves hip range of motion.
- Develops total glute endurance.
Bent Knee Back to Side Kick Muscles Worked
- Gluteus maximus
- Gluteus medius
- Hamstrings
- Tensor fasciae latae
