Description
Objective: Develop hip mobility, core control, and balance through coordinated leg movement and upper body stability.
Apparatus: Mat
Start Position: Begin kneeling on one knee with the opposite leg extended to the side. Place the supporting hand under the shoulder and the other hand behind the head. Align the shoulder over the wrist and the hip over the knee.
Movement: Inhale to lift the extended leg to hip height. Exhale as you swing the leg forward, then inhale to sweep it back, keeping the torso stable and the supporting shoulder strong. Continue for four sets of front-and-back swings on each side, maintaining control and alignment throughout.
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Transcript
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Let's talk about side kick kneeling. This exercise is performed standing on the knees. One hand goes under the shoulder. Hips over the bottom knee and top outside leg extends as the hand holds the back of the head. That leg lifts as high as you can maintain the stability through the shoulder and the hips and you swing that, like, front and back, challenging that coordination and balance, traditionally done four sets. That would be like, eight, full, front, and back would feel like one. There are other variations that can be done.
So coming up to the other side. Again, you want the hips over the standing knee, the shoulder over the wrist, opposite hand behind the head for support, and the knee lifts, kicking the front, and back, repeating that four times. Some people add a lower and lift. Some times you see circles in each direction. There's many variations on this, but traditionally in return to life, you're gonna see it just the swinging front and back briskly, working that control coordination, strength, and four reps on each side.
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