Double Leg Kick
Intermediate (5/10)Mat
Position: ProneEnergy: 5/10~60s
Cueing
Kick heels to glutes three times, then extend legs and lift chest with hands interlaced behind back.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis AnteriorGluteus Maximus
Secondary Muscles
Gluteus MediusHamstringsGastrocnemiusErector SpinaeMultifidusQuadratus LumborumLatissimus DorsiTrapeziusRhomboids
Regressions
Keep hands separated; reduce kick range; keep forehead on mat if needed.
Progressions
Increase the height of leg and chest lift; hold for a breath at the top.
Common Errors
Dropping the belly to the mat; neck strain; feet separating too much.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
