Single Leg Kick

About This Exercise

A prone exercise that strengthens hamstrings and glutes while challenging back extension.

1Setup

Lie face down, prop up on forearms. Elbows directly under shoulders, fists together. Legs extend straight, hip-width apart. Lift chest, lengthen neck.

2Execution

1. Keep pelvis pressing into mat. 2. Kick right heel toward right glute - two quick kicks. 3. Extend right leg straight, point toe. 4. Kick left heel toward left glute - two quick kicks. 5. Extend left leg straight, point toe. 6. Maintain upper body lift throughout. 7. Alternate for 8-10 kicks each leg.

Pro Tips

• Keep hips pressing into mat
• Don't let belly sag
• Quick double-kick rhythm
• Neck stays long