Side Kick Kneeling. If you are looking for lateral system, this is your exercise and it is fantastic. I try to incorporate this exercise into almost all levels of classes. There is the gluteus medius activation and the opposite waistline activation. Then there is the supporting leg and the activation of deep external rotators as well as a massage of the femur head in the hip socket, that can initiate cramping while creating space, mobility and strength in the hip.
Primary focus: Lateral System
Secondary focus: Deep Femur massage in hip socket