Bent Leg Side Kick (kneeling)

1. Kneel on all fours with hands under the shoulders, knees under the hips and a flat back.
2. Brace the abs lightly so the lower back stays neutral and the hips stay square to the floor.
3. Keep the right knee bent at 90 degrees and lift it out to the side, leading with the knee.
4. Raise until the thigh is close to parallel with the floor or the pelvis starts to tilt.
5. Pause for one second at the top and squeeze the outside of the hip.
6. Lower the knee back toward the floor with control without resting it between reps.
7. Complete all reps on one side, then switch legs and repeat the same number on the other.

Common Mistakes

• Tilting the pelvis sideways: The hips rock toward the supporting side to fake extra height. Keep both hip bones facing the floor and lift only as high as that allows.
• Swinging with momentum: Fast kicks use the lower back and hip flexors instead of the glute. Lift slowly, pause at the top and lower under control.
• Sagging the lower back: The spine dips as the leg lifts when the core relaxes. Brace the abs gently and keep the back flat throughout.

Programming Tips

Program 2 to 3 sets of 12 to 20 reps per side in your warm-up before lower body training or as a glute finisher at the end of the session. It is an activation and endurance exercise for the gluteus medius, which helps with knee tracking in squats and hip stability on single leg work.

Set up with a flat back and hips square, and move slowly enough that the outer hip burns by the end of the set. Start with bodyweight, then progress by adding a mini band above the knees, a two second pause at the top or an ankle weight of 1 to 3 kg. The most common fault is rocking the pelvis sideways to lift higher; fix it by keeping the range smaller and squeezing the hip harder at the top instead.

Common Questions

What muscles does the kneeling bent leg side kick work?

It works the gluteus medius and gluteus maximus through hip abduction and external rotation. The core and the supporting hip also work to keep the pelvis level.

Is the bent leg side kick the same as a fire hydrant?

Yes, it is the same movement pattern under a different name. Both lift a bent knee out to the side from all fours to target the outer glute.

How many fire hydrants should I do a day?

2 to 3 sets of 12 to 20 reps per side is plenty, done 3 to 5 times per week. Doing them before squats or runs is more useful than doing them at random.

Do fire hydrants grow your glutes?

They build the gluteus medius and improve activation, but they are too light to grow the glute max much on their own. Pair them with hip thrusts, squats or lunges for size.