Technique
Begin on your hands and knees with your back straight. Kick one leg backward and upward while keeping your knee bent at 90 degrees. Return to the starting position and repeat with the opposite leg.
A functional exercise that targets the glutes and hamstrings through controlled kicking movements from a quadruped position, improving lower body strength and stability.
Begin on your hands and knees with your back straight. Kick one leg backward and upward while keeping your knee bent at 90 degrees. Return to the starting position and repeat with the opposite leg.
Begin on your hands and knees with back straight, core engaged, and ready to perform kicks.
Return to the starting position with both legs in quadruped position, maintaining control throughout the movement.
Keep your back straight, kick upward, control the movement, engage your core
Sagging back, not maintaining form, rushing the movement, poor hip alignment
Add weight, increase repetitions, perform variations, or add resistance bands.
Reduce repetitions, perform without weight, or practice basic quadruped position.
Stop if you experience pain in the lower back, hips, or knees. Maintain proper form to avoid injury. This exercise requires good core strength and stability.