Enhancing Skills

Knee strike

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:

Warm-up

Equipment:

N/A

The alternating knee strike is a cardio and lower body exercise that involves striking forward with the knee of one leg while hopping on the other foot.

Proper form:

  1. Stand with your feet shoulder-width apart and your arms by your sides.
  2. Hop off of your left foot while simultaneously lifting your right knee up towards your chest.
  3. Strike your right knee forward with your right hand as you land on your left foot.
  4. Quickly switch your feet and repeat the movement on the other side.
  5. Continue alternating knees and striking forward with your hands for the desired number of repetitions.

How to reduce the difficulty: To reduce the difficulty of this exercise, you can perform the knee strikes at a slower pace, and/or eliminate the hopping motion and simply lift one knee at a time while standing in place.

How to increase the difficulty: To increase the difficulty of this exercise, you can perform the knee strikes at a faster pace, increase the height of your knee strikes, or add ankle weights or resistance bands to increase resistance.

Number of reps: Beginner: 10-15 reps per leg Intermediate: 15-20 reps per leg Advanced: 20-30 reps per leg

Estimated time for exercise: 5-10 minutes

Body Group:

Cardio

Muscle Group(s):

Abdominals, Side Abs

Muscles used:

Primary:

Internal Oblique

Secondary:

External Oblique

Tertiary:

N/A

Difficulty:

Intermediate

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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