May 13th, 2023 1:29 PM Mr. Q Categories: Body Weight
The 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.
- Glute stretch
- Hamstring stretch
- 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.
- 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.
- 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
Muscle Group(s):Abdominals, Gluteus, Hamstring, Quadriceps
Secondary:Hamstrings, Gluteus Maximus
Tertiary:Rectus Abdominis, Hip Flexors