Front Kick-Through 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Front Kick-Through is an effective bodyweight exercise designed to strengthen the core muscles, primarily targeting the abs and secondary obliques. To perform this exercise, start in a high plank position with your hands directly under your shoulders and your body in a straight line. Lift one foot off the ground and kick it through towards the opposite side, rotating your torso and reaching your foot through while maintaining balance. Return to the starting position and repeat on the other side. This dynamic movement enhances core stability, coordination, and flexibility, making it a versatile addition to any fitness routine.
How to Perform
Starting Position:
Begin in a high plank position with your hands placed directly under your shoulders.
Keep your body in a straight line from head to heels, engaging your core to maintain stability.
Front Step:
Lift your right foot off the ground and step it forward towards your right hand. Your foot should be placed outside of your hand, creating a window between your leg and arm.
Ensure your hips are slightly lowered and your core remains engaged.
Kick Through:
Rotate your torso to the right, bringing your left leg through the window created by your right leg and right arm.
As you kick your left leg through, aim to extend it fully while keeping your torso stable. Your hips should face towards the ceiling as you thread your leg through.
Reach with your left toes to increase the range of motion and enhance core engagement.
Return:
Bring your left leg back through the window and return to the starting high plank position.
As you return, step your right foot back to its original position, loading your hips and preparing for the next movement.
Alternate Sides:
Repeat the movement on the opposite side by stepping your left foot forward and kicking your right leg through the window.
Maintain controlled breathing throughout: inhale as you step forward and exhale as you kick through. Inhale as you return to the plank and exhale as you load your hips.
Maintain Form:
Throughout the exercise, keep your core tight and your body in a straight line.
Avoid letting your hips drop or your back sag, as this can reduce the effectiveness of the exercise and increase the risk of injury.
Focus on smooth, controlled movements to maximize engagement of the abs and obliques.
Tips
As you become more comfortable with the basic movement, you can increase the intensity by performing the exercise more quickly or incorporating a slight hop as you switch legs.
Ensure proper form at all times to prevent strain and maximize the benefits of the exercise.
How Not to Perform
Do Not Allow Your Hips to Drop:
Mistake: Letting your hips sag towards the ground during the exercise.
Why: This reduces the effectiveness of the core engagement and increases the risk of lower back strain.
Tip: Keep your core tight and your hips level throughout the movement to maintain stability and focus the effort on the abs and obliques.
Do Not Arch Your Lower Back:
Mistake: Creating an excessive arch in your lower back.
Why: This can place undue stress on your lumbar spine and diminish core activation.
Tip: Maintain a neutral spine position by engaging your core and keeping your body in a straight line from head to heels.
Do Not Rush the Movement:
Mistake: Performing the exercise too quickly or with jerky movements.
Why: Speed can compromise form and reduce the effectiveness of the exercise, leading to potential injuries.
Tip: Perform each rep slowly and with control to ensure proper form and maximize core engagement.
Do Not Overextend Your Leg During the Kick-Through:
Mistake: Kicking your leg too far or with excessive force.
Why: Overextending can lead to poor alignment and strain on the hip flexors or lower back.
Tip: Extend your leg to a comfortable range of motion while keeping your movements smooth and controlled.
Do Not Let Your Hands Drift:
Mistake: Allowing your hands to move out of alignment or too far from their starting position.
Why: Misaligned hands can affect balance and decrease the effectiveness of the exercise.
Tip: Keep your hands directly under your shoulders and ensure they remain stable throughout the exercise.
Do Not Neglect Breathing:
Mistake: Holding your breath or breathing irregularly.
Why: Proper breathing helps maintain core stability and prevent unnecessary tension.
Tip: Coordinate your breathing with the movement: inhale as you step forward and exhale as you kick through, then inhale again as you return to the plank.
Do Not Perform the Exercise on an Uneven Surface:
Mistake: Performing the exercise on an unstable or uneven surface.
Why: This can lead to poor form and increase the risk of injury.
Tip: Ensure you perform the exercise on a stable, flat surface to maintain balance and control.
Do Not Allow Your Head to Drop:
Mistake: Dropping your head or looking down excessively.
Why: This can affect your neck alignment and overall posture.
Tip: Keep your head in a neutral position, looking forward or slightly upward to maintain proper alignment and focus on engaging your core.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
