Side Kick (“Bicycle”)

Description

Lie on your side, with your legs stacked and extended, your head resting on your lower arm, and your top hand resting in front of you if needed. Raise your top leg to hip height, then bring it forward into hip flexion and bend the knee to bring your heel toward your buttock, before extending the leg. Then bring the leg backward into extension, and bend the knee before starting the movement again. Perform the movement as if you were pedaling gently, keeping your pelvis stable and your trunk engaged. Reverse the pedaling direction after several cycles, then switch sides.

Settings

Equipment

No Equipment

Positions

Side Lying

Muscle groups

Hip flexorsHip abductorsHip extensorsKnee extensorsKnee flexors

Difficulty

Moderate

Movement

AbductionFlexionExtension

Contraction mode

ConcentricIsometric