Side Kneeling Kick
The side kneeling kick is a bodyweight exercise targeting the gluteus medius and hip abductors through a lateral leg lift. Performing the movement from a kneeling position isolates the outer glute and promotes hip abductor strength and stability.
How to do it
- Begin on all fours with your hands below your shoulders and knees below your hips.
- Lower onto one forearm and extend the opposite leg out to the side.
- Lift the extended leg upward in a lateral kick, squeezing your outer glute at the top.
- Slowly lower the leg back to the starting position.
- Complete the desired repetitions on one side before switching.
Form cues
- Keep your core engaged to prevent your lower back from arching.
- Lower onto your forearm to create a stable base.
- Extend your working leg straight out with a soft foot.
- Lift from your outer hip, not your lower back.
- Squeeze your outer glute at the peak of the lift.
Breathing: Exhale as you lift your leg upward, and inhale as you lower it back down to the starting position.
Common mistakes
- Swinging the leg using momentum, which reduces muscle activation in the target glute.
- Leaning the torso too far to the side, which shifts the work away from the outer hip.
- Arching the lower back during the lift, which can strain spinal muscles.
- Rushing the movement instead of maintaining a slow and controlled tempo.
Muscles worked
Primary: glutes. Secondary: hip abductors, obliques, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 seconds
Lose weight
3 sets × 12–15 reps per side, rest 45 seconds
Build muscle
3–4 sets × 10–12 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel discomfort in your kneeling knee, place a folded towel underneath for extra cushioning.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the work primarily in your outer glute and hip on the lifting side. A mild burn in the side of your hip is normal.
What if I feel it in my lower back?
If you feel it in your lower back, your core may be relaxed or you might be lifting your leg too high. Tighten your stomach and lower the height of the kick.
How often can I do side kneeling kicks?
You can include this exercise 2 to 3 times per week as part of your lower body or glute routine.