Kicks Leg Bent

Description

How to Do Kicks Leg Bent

1. 1
   Setup

   Begin on all fours, positioning your hands directly under your shoulders and your knees under your hips, maintaining a neutral spine.

2. 2
   Setup

   Keep one knee bent at a 90-degree angle, with your foot flexed and toes pointing towards the ceiling.

3. 3

   Exhale as you lift the bent leg directly behind you, pushing your heel towards the ceiling until your thigh is parallel to the floor or slightly higher without arching your back.

4. 4

   Squeeze your glute at the top of the movement, ensuring your hips remain level and your core is engaged to prevent lower back hyperextension.

5. 5

   Inhale as you slowly lower the leg back to the starting position with control, resisting gravity throughout the eccentric phase.

6. 6

   Complete all repetitions on one side before switching to the other leg to maintain balance and muscle fatigue.

Tips

• Focus on initiating the movement from your glutes, consciously squeezing them at the peak of the lift rather than just kicking your leg up.
• Maintain a strong core throughout the exercise by drawing your navel towards your spine to prevent your lower back from arching excessively.
• Keep your hips square to the floor; avoid rotating your torso or tilting your hips as you lift your leg.
• Control the lowering phase of the movement, taking at least twice as long to bring the leg down as it took to lift it, to maximize muscle engagement.

Common Mistakes

• ×Arching the lower back excessively: Fix this by engaging your core and limiting the height of your kick, focusing on glute contraction over range of motion.
• ×Using momentum instead of muscle activation: Fix this by performing the movement slowly and with control, ensuring a deliberate squeeze of the glute at the top.
• ×Letting the hips rotate or open up: Fix this by keeping your hips squared towards the floor and imagining a glass of water on your lower back that you don't want to spill.