BICYCLE KICK

INTERMEDIATE

Avariation on the side Leg Kick, the Bicycle Kick adds a bend in the knee that mimics the bend used when riding a bicycle. Maintaining a slow, controlled movement is an important part of executing this exercise properly.

Lie on your side, placing your bottom hand underneath your head for support and the other hand in front of your torso. Legs should be together and stacked in front of your body.

Lift your top leg up to the level of your hips. Point your foot and swing your top leg forward, extending as far as you can while still maintaining stability in your torso.

Bend your knee and push your leg behind you as if you were pedaling a bicycle.

Repeat three times before switching sides.

ANNOTATION KEY

Bold text indicates active muscles

Gray text indicates stabilizing muscles

* indicates deep muscles

DO IT RIGHT

LOOK FOR

• Pressing your weight into the floor through your hand to help maintain balance.

• Keeping your body square and stacked.

• Keeping your neck long and relaxed.

BEST FOR

• rectus abdominis

• obliquus externus

• rectus femoris

• tensor fasciae latae

• vastus lateralis

• adductor magnus

• adductor longus

• biceps femoris

• gluteus maximus

QUICK GUIDE

BENEFITS

• Strengthens your hips, buttocks, and outer thighs

NOT ADVISABLE IF YOU HAVE

• Back pain

• Hip pain