Exercise guide
Resistance Band Bent Leg Side Kick Kneeling
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
This isolation exercise specifically targets the gluteus medius and minimus, which are essential for hip stability and lateral strength. The resistance band provides constant tension throughout the abduction movement, making it highly effective for hip sculpting and injury prevention.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a mini-band just above your knees.
- Assume a quadruped position on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a flat back and a neutral spine.
How to do it
- Keeping your working knee bent at a 90-degree angle, exhale as you lift your leg out to the side away from your body.
- Lift until your thigh is nearly parallel to the floor, ensuring your hips stay square to the ground without tilting.
- Pause for one second at the peak of the movement to maximize glute contraction.
- Inhale as you slowly lower your leg back to the starting position with a controlled 2-second eccentric phase.
Form checklist
- Keep your weight evenly distributed between both hands to avoid leaning.
- Maintain a 90-degree bend in the moving knee throughout the entire set.
- Avoid arching your lower back; keep your spine neutral and core braced.
- Ensure the movement comes from the hip joint, not by rotating the torso.
Pro tips
- Focus on 'pushing' the outside of your knee against the band rather than just lifting your foot to better isolate the glute medius.
- Squeeze the glute of your stationary leg to create a more stable base and prevent pelvic shifting.
Make it harder
- Add a 3-second isometric hold at the top of every repetition.
- Perform the movement with a straight leg instead of a bent knee to increase the lever arm and resistance.
Frequently asked
- What muscles does the resistance band bent leg side kick kneeling work?
- The resistance band bent leg side kick kneeling primarily targets the glutes, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the resistance band bent leg side kick kneeling?
- The resistance band bent leg side kick kneeling uses resistance band.
- Is the resistance band bent leg side kick kneeling good for beginners?
- Yes. The resistance band bent leg side kick kneeling is a beginner-friendly movement and a strong foundation to build on.
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