Single Leg Kick
Intermediate (4/10)Mat
Position: ProneEnergy: 4/10~45s
Cueing
Prop up on forearms; reach the heart forward; kick heel to glute twice with control.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis AnteriorGluteus Maximus
Secondary Muscles
Gluteus MediusHamstringsGastrocnemiusErector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Regressions
Lie flat on mat instead of forearms; reduce kick intensity.
Progressions
Keep the knee slightly lifted off the mat during the kick; increase tempo.
Common Errors
Sinking into shoulders; arching lower back; uncontrolled kicking leg.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
