Lying Double Leg Kick Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Rectus Abdominis, Deltoid Posterior, Obliques, Soleus, Latissimus Dorsi, Teres Major, Triceps Brachii, Gastrocnemius, Erector Spinae, Hamstrings
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Prone Double Leg Stretch
How to: Lying Double Leg Kick
- Lie face down on your mat with your legs extended straight behind you.
- Lift both legs off the ground while keeping your hips pressed down.
- Kick your legs outwards in a wide motion and then back together, continuously engaging your glutes.
- Maintain a neutral neck position and avoid lifting your head.
Common Mistakes
- Using too much momentum instead of muscle control.
- Incorrect neck positioning which can lead to strain.
Modifications
- Perform the exercise on a softer surface to reduce strain.
- If you find it difficult, try bending your knees slightly.
Tips
- Keep your core engaged to protect your lower back.
- Make sure the movements are slow and controlled.
Tags
stretching
hips
thighs
lower back
flexibility
core