Side Kick Kneeling

Side Kick Kneeling


This exercise involves kneeling on one knee while extending the other leg out to the side and then bringing it back in, repeating on the same side before switching to the other knee. It targets the hip abductor muscles and can help improve balance and stability.

Muscle Group

Equipment Required

Side Kick Kneeling Instructions

  1. Start by kneeling on the ground with your hands placed on the ground in front of you.
  2. Extend one leg out to the side, keeping it straight and parallel to the ground.
  3. Slowly lift your leg up as high as you can, while keeping it straight and maintaining your balance.
  4. Hold this position for a few seconds, then slowly lower your leg back down to the starting position.
  5. Repeat this exercise for the desired number of repetitions, then switch to the other leg and repeat the process.

Side Kick Kneeling Form & Visual

Side Kick Kneeling

Side Kick Kneeling Benefits

  • Strengthens the hip adductor muscles
  • Improves hip stability and balance
  • Can help prevent hip injuries
  • Targets the inner thigh muscles
  • Can be done with minimal equipment
  • Can be modified for different fitness levels

Side Kick Kneeling Muscles Worked

  • Glutes
  • Quadriceps
  • Hamstrings
  • Abdominals
  • Obliques
  • Hip flexors

Side Kick Kneeling Variations & Alternatives

  • side-kick-standing
  • side-kick-on-all-fours
  • side-kick-laying-down
  • side-kick-with-resistance-band
  • kneeling-side-kick-with-twist
  • side-kick-with-leg-lift
  • side-kick-with-pulse
  • side-kick-with-hip-abduction