Single Leg Kick
A prone exercise that strengthens hamstrings and glutes while challenging back extension.
1 min
Inhale one leg, exhale the other
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.
Tips for Better Form
- ✓Keep hips pressing into mat
- ✓Don't let belly sag
- ✓Quick double-kick rhythm
- ✓Neck stays long
Watch Demo
Equipment Needed
mat