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Side Kick Exercise

Side Kick

Starting Position Stand with your back straight, abs engaged, shoulders relaxed, elbows bent, hands in fists, feet together, and hands up in front of your chin as in in "defense." Keep your arms up at all times. Bend your knees and lean (from the waist) toward the right.

Action Breathe deeply, shifting your weight into your right foot to prepare to kick your left leg. A proper kick should string together four phases: 1) Lift your left knee up while abducting your leg (away from the midline of your body), knee and shoe laces pointing in front of you. 2) Without moving your thigh, straighten your left knee to kick an imaginary target on your left. 3) Without moving your thigh, bend your knee again. 4) Lower your foot back down to the floor. Repeat side kicks on this leg OR alternate legs after each kick (not pictured). After several repetitions on this leg, switch sides.

Special Instructions Keep your abs engaged, the knee of your standing leg slightly bent, and find a focal point in front of you to aid in balancing. You will lean slightly to the right when kicking to the left, but keep your back straight. Make sure your knee does not lock when you extend your leg. Kick lower to the floor to decrease intensity or higher to increase intensity. Slow down or speed up depending on your fitness level.

Exercise Categories: Beginner Cardio