Side Kickouts on Bench

Beginner Level of Difficulty

The side glute kick out on the bench is a beginner level lower body exercise. This exercise targets the abductors and buttocks and is suitable for all fitness levels.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

side kickouts on bench - step 1

Step 1

Start on your hands and knees on top of the bench.

side kickouts on bench - step 2

Step 2

Lift your leg up and softly extend your leg.

side kickouts on bench - step 3

Step 3

Pull your leg back into the starting position and repeat.