KNEELING SIDE KICK II

ADVANCED

Alignment and balance are the keys to performing a successful Kneeling Side Kick. Try to articulate each movement through the legs, keeping the spine and hips stable as you kick and flex.

Begin by kneeling with one hand on the floor, directly below the shoulder, with the fingers pointing outward. Place the other hand behind your head.

Lift your top leg to the height of your hip and straighten it, reaching out of your heel. Keep your whole body aligned in one plane so that there is no rotation.

Inhale, and kick your top leg straight out in front of you, flexing your foot and trying not to move at your waist.

Exhale, and pull your leg behind you, pointing your toes and keeping the leg at hip height.

Repeat sequence ten times on each side.

ANNOTATION KEY

Bold text indicates active muscles

Gray text indicates stabilizing muscles

* indicates deep muscles

DO IT RIGHT

look for

• Pressing your weight into your palm on the floor to help maintain balance.

• Keeping your neck long and relaxed.

• Aligning your body so that the shoulders, hips, and legs line up to better activate deep muscles.

AVOID

• Wobbling with movement of the leg—instead, make the movement smaller.

BEST FOR

• gluteus medius

• gluteus maximus

• adductor longus

• rectus abdominis

• transversus abdominis

• pectineus

• adductor longus

• gracilis

• tensor fasciae latae

• sartorius

• rectus femoris

• iliacus

• iliopsoas

• vastus lateralis

QUICK GUIDE

TARGET

• Leg abductors

• Abdominal muscles

NOT ADVISABLE IF YOU HAVE

• Wrist issues

• Severe back pain

• Shoulder issues

• Pain from lifting above shoulder height