Bent Leg Side Kick

A glute isolation move targeting the gluteus medius. It is essential for hip stability and sculpting the lateral portion of the hips.

Exercise Details

Level: Beginner
Body Area: lower
Type: isolation
Movement: Unilateral

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Glutes

Secondary

Abductors

Setup

Get on all fours in a tabletop position. Maintain a neutral spine and engage your core. Keep your hands directly under your shoulders.

Instructions

1. Lift one leg out to the side while keeping the knee bent at 90 degrees.
2. Squeeze the glute at the peak height.
3. Lower slowly without touching the ground.
4. Avoid tilting your hips.
5. Switch legs after the set.

Common Mistakes

1. Rotating the pelvis.
2. Arching the back.
3. Shrugging the shoulders.

Alternative Exercises

Sumo Squat

Beginner / Bodyweight-only / Glutes / squat

A wide-stance squat variation. It shifts the emphasis to the adductors and glutes while improving hip mobility.

Static Lunge Kick

Beginner / Bodyweight-only / Glutes / lunge

Combines lower-body strength with explosive power and balance. It targets the quads and glutes while challenging the core.

Smith Sumo Squat

Beginner / Smith Machine / Glutes / squat

A squat variation with a wide stance that emphasizes the adductors (inner thighs) and glutes. The fixed bar path helps maintain balance in this wide position.

Sled Wide Hack Squat

Beginner / Sled Machine / Glutes / squat

A wide-stance hack squat that shifts focus toward the adductors and gluteus maximus. The stable sled allows for a safe, controlled wide-stance movement.