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Side Kick-Through 101 Video Tutorial

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Side Kick-Through
Side Kick-Through

Exercise Synopsis

Target Muscle Group

Abs

Secondary Targets

Execution

Compound

Force Type

Core

Required Equipment

Body Weight

Fitness Level

Intermediate

Variations

None

Timer

Hour

Minute

Second

Stopwatch

00:00:00:00

Overview

The Side Kick-Through is a dynamic bodyweight exercise targeting the abdominal muscles as its primary focus, with secondary engagement of the glutes and obliques. This compound movement involves starting in a plank position and then rotating the torso to kick one leg through towards the opposite side, while simultaneously extending the opposite arm overhead. The exercise requires core stability and strength to control the movement, engaging the abdominals and obliques to execute the rotation and maintain balance. It also activates the glutes to support the leg movement. The Side Kick-Through is equipment-free, making it accessible for workouts anywhere.

How to Perform

  1. Begin in a standing position, feet hip-width apart, and hinge at the hips to bend down until your hands touch the ground, maintaining a flat back and engaging your core muscles.

  2. Plant your hands firmly on the ground, shoulder-width apart, with your shoulders stacked over your wrists, and extend your legs behind you to come into a high plank position, ensuring your body forms a straight line from head to heels.

  3. Lift one hand off the ground and simultaneously rotate your hips towards that side as you kick the opposite leg through towards the same side, aiming to extend it out to the side as much as possible while keeping it off the ground.

  4. Rotate your hips back to the starting position and simultaneously kick your extended leg back through to the starting plank position, switching hand placement on the ground in the process.

  5. Maintain a steady pace and repeat the movement on the opposite side, lifting the opposite hand and kicking the opposite leg through, while keeping your core engaged to stabilize your body throughout the exercise.

  6. Continue alternating sides for the recommended number of repetitions or time duration, focusing on controlled movements and maintaining proper form to effectively target the abdominal muscles, glutes, and obliques.

Tips

  1. Begin in a plank position with hands beneath shoulders and core engaged.

  2. Lift one hand off the ground while simultaneously rotating hips to kick opposite leg through.

  3. Aim to extend kicked leg out to the side while keeping it off the ground.

  4. Rotate hips back to starting plank position, switching hand placement on the ground.

  5. Engage core throughout the movement to stabilize the body.

  6. Focus on controlled movements to maximize effectiveness and prevent injury.

  7. Alternate sides for balanced muscle engagement.

  8. Keep shoulders and hips square to the ground to maintain proper form.

  9. Breathe rhythmically, inhaling as you prepare, exhaling during the kick-through.

  10. Incorporate into a comprehensive workout routine for overall core strength and stability.

How Not to Perform

  1. Avoid Collapsing Hips: Do not allow your hips to sag towards the ground during the movement, as this can strain the lower back and decrease engagement of the core muscles.

  2. Don't Rush the Movement: Avoid performing the exercise too quickly or with jerky movements, as this can compromise form and increase the risk of injury. Focus on controlled and deliberate movements.

  3. Do Not Forget to Engage Core: Avoid letting your core muscles disengage or relax throughout the exercise. Keep them actively engaged to stabilize the body and support the movement.

  4. Avoid Overarching the Back: Do not hyperextend your lower back when kicking the leg through, as this can lead to strain and discomfort. Maintain a neutral spine position throughout the movement.

  5. Do Not Neglect Arm Positioning: Ensure that your supporting arm remains stable and does not collapse or bend excessively. Keep it straight and strong to support your body weight effectively.

  6. Avoid Twisting Too Far: Do not over-rotate your torso when kicking the leg through, as this can strain the spine and decrease the effectiveness of the exercise. Aim for controlled rotation without excessive twisting.

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.

EQUIPMENT

Body Weight

EXECUTION

Compound

FITNESS LEVEL

Intermediate

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