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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes
- Secondary muscles
- Biceps Quadriceps
- Equipment
- Bodyweight
Bent Knee Back to Side Kick
4 steps Updated 29/08/2026
Bent Knee Back to Side Kick is a bodyweight exercise targeting Glutes (gluteus maximus, gluteus mideus), Hip Flexors (iliopsoas).
Step by step
How to perform it
- Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
- Lift your right knee off the floor and extend it backward while keeping it bent at a 90-degree angle.
- Bring your right knee back down to the starting position.
- Lift your right knee out to the side until it is parallel to the floor, then return it to the starting position. Repeat the movement on the left side after completing the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
Last updated: 29/08/2026
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Bent Knee Back to Side Kick
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