Circle kick
May 13th, 2023 1:29 PM Mr. Q Categories: Body Weight
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
Body WeightThe back circle kick is a bodyweight exercise that targets the lower body, particularly the glutes, hamstrings, and hip flexors. It involves a circular motion with one leg while lying on your back.
Stretch:
- Glute stretch
- Hamstring stretch
Warm-up:
- 5-10 minutes of light cardio (e.g., jumping jacks, jogging in place)
How to select the proper weight: This exercise does not require any additional weights.
Proper form:
- Lie on your back with your knees bent and feet flat on the ground.
- Raise one leg and extend it toward the ceiling.
- With a sweeping motion, circle the extended leg clockwise, making a full rotation.
- Lower the leg back to the starting position.
- Repeat the motion in a counterclockwise direction.
- Switch to the other leg and repeat the same steps.
How to reduce the difficulty: To make this exercise easier, you can keep your supporting leg closer to your body and focus on smaller circles with your extended leg.
How to increase difficulty: To make this exercise more challenging, you can straighten your supporting leg and raise it off the ground while performing the circle with your extended leg.
Reps:
- Beginner: 2 sets of 10-12 reps on each leg
- Intermediate: 3 sets of 12-15 reps on each leg
- Advanced: 4 sets of 15-20 reps on each leg
Estimated time for exercise: 5-10 minutes
Body Group:
LegsMuscle Group(s):
Abdominals, Gluteus, Hamstring, QuadricepsMuscles used:
Primary:
QuadricepsSecondary:
Hamstrings, Gluteus MaximusTertiary:
Rectus Abdominis, Hip FlexorsDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.