Kneeling Side Leg to Kick
Description
The kneeling side leg to kick is a quadruped glute exercise that lifts and kicks the leg out to the side. The lateral motion targets the gluteus medius and improves hip stability.
Equipment Required
Kneeling Side Leg to Kick Instructions
- Set up on hands and knees with hands under shoulders and knees under hips.
- Brace the core and keep the back flat.
- Lift one leg out to the side with the knee bent.
- Kick the foot out laterally to extend the leg.
- Hold briefly at the extended kick position.
- Bend the knee back to the lifted side position.
- Lower the knee back to the start.
- Complete all reps on one side then switch.
Kneeling Side Leg to Kick Form & Visual
Kneeling Side Leg to Kick Benefits
- Targets the gluteus medius for hip stability.
- Strengthens the side glutes and hip abductors.
- Improves hip mobility and control.
- No equipment needed.
- Excellent prehab for runners and athletes.
- Adds variety to standard fire hydrant moves.
Kneeling Side Leg to Kick Muscles Worked
- Gluteus medius
- Gluteus maximus
- Hip flexors
- Core
Kneeling Side Leg to Kick Variations & Alternatives
- Fire Hydrant
- Side Leg Lift
- Donkey Kick
- Clamshell
