Instructions:
- 1Start in a quadruped position with your hands under shoulders and knees under your hips.
- 2Lift your knees off the ground to a hover position.
- 3Kick your right foot through to the left as you pivot on your left hand, lifting your right hand off the ground.
- 4Return to the starting position and repeat on the other side.
- 5Continue alternating sides for the desired number of repetitions.
Tips:
- Keep your core tight and engaged throughout the exercise.
- Move purposefully and don't rush the exercise.
- Try to extend your kicking leg fully.
- Be mindful of keeping your shoulders stacked over your wrists in the initial position.
Understanding the Side Kick Through: Benefits and Tips
The side kick through is a dynamic bodyweight exercise that engages the waist while improving flexibility, strength, and coordination. Often categorized under movements like the beast side kick through or the side plank kick through, this exercise is a versatile addition to any workout routine.
Muscles Worked
During the side kick through, several muscle groups are activated. This exercise primarily targets the waist, promoting core stability and strength. Additionally, it engages the hips, glutes, and shoulders, making it an excellent full-body workout.
Benefits of the Side Kick Through
- Improves Flexibility: The movement helps increase hip and lower back flexibility.
- Enhances Core Strength: Engaging the core throughout the exercise promotes greater stability and strength.
- Boosts Coordination: The dynamic nature of the side kick through helps improve overall coordination and movement efficiency.
- Adaptability: There are various alternatives, such as the modified side kick through and levitating side kick through, making it suitable for individuals at different fitness levels.
How to Perform the Side Kick Through
- Start in a beast position with your hands and knees on the ground, back flat.
- Lift one leg off the ground while extending it out to the side, rotating your hip.
- Kick through with your extended leg, bringing it back down while you shift your weight.
- Return to the starting position and repeat on the opposite side.
Tips for Success
To maximize the benefits of the side kick through, consider the following tips:
- Maintain form: Focus on a controlled movement to prevent injury.
- Engage your core: Keep your abdominal muscles tight throughout the exercise for better stability.
- Start slow: If you're new to this movement, practice it slowly before increasing speed.
- Incorporate variations: Add variations like the side kick through burpee to challenge yourself further.
Incorporating the side kick through into your workout routine can help enhance your overall fitness. With its ability to work multiple muscle groups and improve mobility, it’s a fantastic way to mix things up and keep your workouts engaging.