Levitating Side Kick-Through 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Jump
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Levitating Side Kick-Through is a dynamic bodyweight exercise primarily targeting the glutes while also engaging the hip-abductors as secondary muscles. It involves a controlled side-leg lift combined with a balancing motion, requiring stability and coordination throughout the movement. This exercise challenges the lower body and core simultaneously, promoting hip strength, lateral stability, and glute activation without any equipment. Its compound nature ensures multiple joints and muscles work together, making it an effective addition to routines aimed at improving lower-body power, balance, and overall functional movement.
How to Perform
Start Position: Stand upright with feet hip-width apart, knees slightly bent, and core engaged. Keep your shoulders relaxed and arms at your sides.
Shift Weight: Shift your weight onto your left leg, keeping it slightly bent for stability. Engage your glutes and hip muscles on that side.
Lift and Rotate: Lift your right leg to the side in a controlled motion while slightly twisting your torso toward the left leg. Keep your lifted leg straight and toes pointed forward or slightly upward.
Balance and Reach: As you lift your leg, extend your opposite arm toward the lifted leg to help maintain balance and stability. Focus on engaging your glutes and hip-abductors rather than swinging your leg.
Return to Start: Slowly lower your right leg back to the starting position while keeping your core tight and maintaining balance on the supporting leg. Avoid letting your torso lean excessively.
Repeat on Opposite Side: Shift your weight to your right leg and perform the same movement with your left leg.
Breathing: Exhale as you lift and extend your leg, inhale as you return to the starting position. Maintain steady, controlled breathing throughout.
Tips for Form: Keep movements slow and controlled, avoid leaning your torso too far, and focus on activating the glutes and hip-abductors. Balance is key, so engage your core to stabilize.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on controlled, slow movements rather than speed to maximize glute and hip-abductor activation.
Keep your core engaged throughout to maintain balance and stability.
Avoid leaning your torso excessively; your upper body should stay upright.
Ensure the supporting leg remains slightly bent to reduce knee strain and improve stability.
Lift the kicking leg with intention, using your glutes rather than swinging it with momentum.
Extend your opposite arm toward the lifted leg to help with balance.
Breathe steadily, exhaling as you lift the leg and inhaling as you return to start.
Start with smaller lifts if balance is challenging, gradually increasing height as strength improves.
How Not to Perform
Do not swing your leg rapidly or use momentum, as this reduces glute and hip-abductor activation.
Avoid leaning your torso too far to the side, which can strain your lower back and decrease balance.
Do not lock the supporting knee; keeping it straight can cause joint stress and instability.
Avoid collapsing your core—failing to engage it will reduce control and balance.
Do not let your hips rotate excessively; keep them square to maintain glute focus.
Avoid lifting the leg higher than your strength allows, which can compromise form and lead to injury.
Do not forget to breathe; holding your breath increases tension and fatigue unnecessarily.
Avoid looking down at your feet; keep your gaze forward to improve balance and posture.
Do not let your arms hang loosely; use them to help stabilize and control the movement.
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.
