Exercise guide
Side Lying Outward Knee Kick
- Beginner
- Compound
- Rep-based
- Lower legs
This exercise targets the gluteus medius and quadriceps by combining hip abduction with knee extension, improving lateral hip stability and leg definition.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your side on a mat with your legs stacked and hips slightly flexed.
- Support your head with your bottom arm and place your top hand on the floor in front of your chest for stability.
- Bend your top knee toward your chest at a 90-degree angle while keeping the bottom leg straight for a solid base.
How to do it
- Exhale as you kick your top leg outward and slightly backward, fully extending the knee until the leg is straight.
- Inhale as you slowly return the knee toward your chest in a controlled motion.
- Maintain a steady tempo of 2 seconds for the kick and 2 seconds for the return, keeping the leg elevated off the floor throughout the set.
- Complete all repetitions on one side before switching to the other.
Form checklist
- Keep your hips stacked vertically; do not let the top hip roll backward during the kick.
- Engage your core to prevent your lower back from arching.
- Keep the foot of the working leg flexed (toes toward the shin) to maintain tension.
- Ensure the movement comes from the hip and knee, not by rocking the torso.
Pro tips
- Focus on squeezing the side of your glute and the front of your thigh at the point of full extension.
- Imagine you are pushing a heavy object away with your heel to increase muscle recruitment.
Make it harder
- Place a mini-band around your thighs, just above the knees, to add external resistance.
- Pause for 3 seconds at the point of full extension to increase time under tension.
Frequently asked
- What muscles does the side lying outward knee kick work?
- The side lying outward knee kick primarily targets the glutes, and also works the obliques as secondary muscles.
- What equipment do you need for the side lying outward knee kick?
- The side lying outward knee kick requires no equipment — just your body weight.
- Is the side lying outward knee kick good for beginners?
- Yes. The side lying outward knee kick is a beginner-friendly movement and a strong foundation to build on.