Exercise #1438

Side Kick

3 min - Exercise


Muscle Focus: Hips, thighs, and abdominals.

Objective: Stabilization of the powerhouse and to strengthen the glutes, hips, abdominals, and back extensors.

Start Position: Lie on your right side in a straight line from shoulders to ankles. Prop your head on your right hand and place your left palm flat on the Mat in front of your chest. Move both legs in front of your hips on a slight diagonal.

Movement: Lift the top leg off the bottom leg, and kick it forward two times. Lengthen the leg as you sweep it to kick back. Perform five or more repetitions, and then repeat on the other side.

Precautions: Only move the leg so far forward or back as you can without moving the pelvis or crunching the lower back. Torso should remain still and stable throughout the exercise.
What You'll Need: Mat

About This Video

Jun 08, 2014
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Read Full Transcript

So we are teaching the sidekick. The reason we do this is to get nice, strong legs, a nice strong bottom inner and outer thighs. Keeping in Nice powerhouse is lying perfectly on her left side. You're going to do this on both sides left and right. I'm going to have her begin with her right hand on the mat. She's propped up on nicely on top of her shoulder.

You ought to look for shoulders big, right on top of each other, shoulder on shoulder, hip on top of hips, the same position for hundreds and for primarily a lot of these exercises. It's really getting those angles lined and when she's going to move in this, you want to keep everything still, just her legs are going to be moving, so let's keep your feet soft. The tight seat you want the inner outer thighs wrapped around just as open neck is long, so keep your gaze straight forward. Don't drop your Chins to look at your legs. Keep yourself long and tall and strong and gauge.

One thing I was always told is that this particular hand that's holding you there, you're not necessarily pushing into it, but it's there to help keep those ribs engaged, to remind you to keep them engaged. Take your right leg up, hip level. You all want to just want to give the hip a little warning and then double check and make sure hips are right on top of each other. Hip on top of hip. I'm going to have you ship for just a little bit and the knees are long and strong, but you don't want to lock them. So the leg is reaching away. She's going to slowly bring her leg forward, toes towards her nose, all the way up towards her shoulder, ideally right shoulder, right hip, and then bring her leg back about maybe two to three inches past the back foot. So not too far reaching from the hip out long and again forward as she continues to move. You want to watch these angles, keep your legs lined with your hip as she goes forward.

Make sure that leg does not go forward, does not go higher than your hip. So that should be here long with the back extending out long, and now she's going to bring it back. And the tendency here's the leg will go up. So make sure you keep that level playing with your hip forward back. Now the real exercise involves two kicks, is two kicks forward, one swing back, kick, kick, long leg, strong, bad. Keep your back tall and chest open and enabled, pulling in and up, back kick, kick stretch, stretching and strengthening.

This is a great bottom exercise, gets the legs strong, inner outer thighs and again, powerhouse strength. Getting those abdominals working. Make sure when you go back, that leg doesn't go too low either. And leg on top of leg, and that is the sidekick.


A question: the top leg should be externally rotate or parallel? Thank you. Could you do a single side legs sequence tutorial? Thank you for all!

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