Alternating Side-Kick 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Alternating Side-Kick is a bodyweight exercise that primarily targets the quads while also engaging the hip abductors. It involves performing controlled side kicks with each leg alternately, requiring balance, coordination, and core stability. This exercise helps strengthen the lower body, improve hip mobility, and enhance overall functional movement without the need for any equipment.
How to Perform
Stand tall with feet hip-width apart and engage your core.
Shift your weight onto your left leg and lift your right leg to the side, keeping it straight and controlled.
Flex your foot and aim to bring your leg to hip height or slightly higher without leaning your torso.
Slowly lower your right leg back to the starting position. Immediately shift your weight onto your right leg and perform a side kick with your left leg. Continue alternating legs in a smooth, controlled rhythm.
Keep your upper body stable and avoid leaning excessively to maintain balance.
Focus on engaging the quads and hip abductors throughout the movement.
Perform for the desired number of repetitions on each leg.
★ 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
Keep your core engaged to maintain balance during each kick.
Avoid leaning your torso excessively to the side.
Perform kicks in a controlled manner rather than using momentum.
Keep your kicking leg straight and foot flexed to target quads and hip abductors.
Focus on smooth transitions between legs to maintain rhythm.
Do not lock your supporting knee; keep it slightly bent.
Avoid shrugging your shoulders or tensing your upper body.
Start with lower kicks if balance is challenging, gradually increasing height.
Maintain steady breathing throughout the exercise.
Ensure even weight distribution to prevent overloading one leg.
How Not to Perform
Do not use momentum or swing your leg; avoid uncontrolled kicks.
Do not lean your torso excessively to the side.
Do not lock your supporting knee; keep it slightly bent.
Do not shrug or tense your shoulders.
Do not allow your foot to point downward; keep it flexed.
Do not perform the exercise too fast, sacrificing form for speed.
Do not shift weight unevenly onto one leg.
Do not let your core relax; avoid sagging or arching your back.
Do not overextend your leg beyond a comfortable range.
Do not hold your breath during 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.
