Side Hip Abduction Water Bottle Kickback
Side-lying abduction with kickback
LegsIntermediateStrengthKickback
At a glance
| Muscles worked | Primary: Glute medius |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Kickback |
| Sets & reps | 3 sets × 20 each leg |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie on side
- Step 2: Hold water bottle behind knee
- Step 3: Lift top leg into abduction
- Step 4: Perform kickback
- Step 5: Switch sides
Equipment
- Water bottle optional
Coaching tips
Benefits
Side-lying abduction with kickback
Common mistakes
Rolling hips
Make it harder
Heavier bottle
Make it easier
Bodyweight version
Breathing
Exhale kicking
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore legs exercises
Glute Step Up with a Dumbbell
Intermediate · 5 sets × 10-12 each legGood Morning to Shoulder Press
Beginner · 3 sets × 10-12 repsSumo Squat
Beginner · 3 sets × 10-12 repsSingle Leg Cross Goodmorning Hip Dip Pulse Arm Out
Advanced · 3 sets × 8-12 each sideCalf Raise on the Leg Press
Intermediate · 3 sets × 15-20 repsUpside Down Banded Straight Leg Kickback
Intermediate · 3 sets × 12-15 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.