Enhancing Skills

Hanging Kick

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:

Exercise

Equipment:

Dumbbell

The dumbbell hanging kick is an exercise that targets the glutes, hamstrings, and core muscles. It involves kicking your legs back while holding dumbbells, creating resistance and engaging the muscles in your lower body and core.

Stretch to do prior to exercise:

  • Standing hamstring stretch
  • Standing quad stretch

Warm-up to do prior to exercise:

  • 5-10 minutes of light cardio, such as jogging in place or jumping jacks

How to select the proper weight: Choose a weight that allows you to perform the exercise with proper form and control. Start with a light weight and gradually increase the weight as you become stronger and more comfortable with the movement.

Proper form:

  1. Stand with your feet hip-width apart and hold a dumbbell in each hand.
  2. Hinge forward at the hips, keeping your back straight and core engaged.
  3. Raise your left leg back behind you, keeping it straight and foot flexed.
  4. Lower your leg back down to the starting position and repeat with your right leg.
  5. Continue alternating legs for the desired number of reps.

How to reduce the difficulty: To reduce the difficulty of the exercise, you can perform it without dumbbells or use lighter weights. You can also perform the exercise without lifting your leg as high.

How to increase difficulty: To increase the difficulty of the exercise, you can use heavier dumbbells or add ankle weights. You can also perform the exercise on a stability ball to challenge your balance and core stability.

Number of reps: Beginner: 8-10 reps Intermediate: 12-15 reps Advanced: 18-20 reps

Estimated time for exercise: This exercise can be completed in 5-10 minutes depending on the number of reps performed and rest time between sets.

Body Group:

Abs (Core)

Muscle Group(s):

Abdominals, Hip

Muscles used:

Primary:

Rectus Abdominis

Secondary:

Hip Flexors

Tertiary:

N/A

Difficulty:

Beginner

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.


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