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Bent Knee Back to Side Kick Alternative

12 substitute exercises that target the same muscles

1
Kneeling Forward Hip Circles demonstration

Kneeling Forward Hip Circles
2
Glute Bridge Hold with Kick demonstration

Glute Bridge Hold with Kick
3
Kneeling Straight Leg Circle demonstration

Kneeling Straight Leg Circle
4
Kettlebell Rotational Deadlift demonstration

Kettlebell Rotational Deadlift
5
Bodyweight Squat to Side Leg demonstration

Bodyweight Squat to Side Leg
6
Skater Step-Back demonstration

Skater Step-Back
7
Quadruped Leg Curl demonstration

Quadruped Leg Curl
8
Glute Bridge March demonstration

Glute Bridge March
9
Touchdown demonstration

Touchdown
10
Y Leg Squeeze and Curl demonstration

Y Leg Squeeze and Curl
11
Bent Leg Side Kick (Kneeling) demonstration

Bent Leg Side Kick (Kneeling)
12
Bridge Hip Abduction demonstration

Bridge Hip Abduction

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bent Knee Back to Side Kick trains

Primary Gluteus Maximus

Secondary Gluteus Medius Gluteus Minimus Hamstrings Obliques

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