Setup
Start on all fours with hands directly under shoulders and knees under hips, maintaining a neutral spine. Engage your core and keep your neck aligned with your spine by looking down at the floor.
How to do it
- Keep your knee bent at 90 degrees throughout the entire movement
- Drive your heel straight up toward the ceiling, squeezing your glute at the top
- Stop when your thigh is parallel to the ground or slightly higher
- Lower back down with control without letting your knee touch the floor between reps
- Keep your hips square to the ground and avoid rotating your pelvis
Watch out for
- ✗Arching the lower back excessively instead of using the glute to lift the leg
- ✗Rotating the hips open or letting them shift to one side during the kick
- ✗Using momentum or swinging the leg rather than controlled muscular contraction