Single Leg Kick

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

5-8 (sets)

Main Body Position:

Prone

Spine Position:

Extension

Part of Series?

No

Start Position 🏁

  • Lie on front
  • Legs and feet together
  • Point feet
  • Arms forward, knuckles punching together, elbows wide
  • Most of rib cage lifted off mat, keeping one or two pairs of ribs touching mat
  • Relax shoulders, keeping them unshrugged
  • Lift thighs off mat a touch

Cues 💡

  • Push arms and hands down into mat and also pull back on the “skin” of the mat
  • Push sternum forward
  • Watch neck doesn’t overextend. Imagine keeping a softball between chin and sternum.
  • Focus on extending upper (thoracic) spine rather than lower (lumbar) spine
  • Bend one knee, keeping it lifted a touch off mat, and kick heel toward pelvis as much as possible
  • Hold that first kick for a brief instant and then kick a touch further
  • Switch legs, going back and forth
  • Only lower legs should be moving. Rest of body is stabilized
  • Make kicks dynamic
  • Stretch leg out that’s straightening
  • Don’t bounce the kicks

Breathing 🫁

  • Inhale (nose) for one set
  • Exhale (mouth) for one set

Modifications 🔧

  • Don’t lift as many pairs of ribs off mat