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Back Kicks Exercise

Back Kicks

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 hips to come into a small squat, leaning slightly forward from the waist.

Action Breathe deeply, shifting your weight into your left foot to prepare to kick your right leg. A proper kick should string together four phases: 1) Bend your right knee and lift your foot off the floor bringing your leg slightly behind you. 2) Extend your right knee to straighten your leg (foot flexed) to kick an imaginary target behind you. 3) Bend your knee again. 4) Return your foot to the floor. Repeat back 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. Limit the amount of forward leaning as your kick to the back. 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