Resistance Band Bent Leg Side Kick (Kneeling) Alternative
12 substitute exercises that target the same muscles
Band Seated Hip External Rotation
Recumbent Hip External Rotator and Hip Extensor Stretch (Crossed Leg)
Glute Bridge Hip Abduction
Roll Hip Lat Stretch
Resistance Band Monster Walk
Double Pigeon Pose
Resistance Band Standing Hip Abduction
Seated Pigeon Stretch
Kneeling Straight Leg Circle
Kneeling Forward Hip Circles
X Band Side Walk
Bent Leg Side Kick (Kneeling)
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 Resistance Band Bent Leg Side Kick (Kneeling) trains
Primary Gluteus Medius
Secondary Gluteus Maximus Tensor Fasciae Latae
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