Bent Leg Circle Kick Instructions
Starting Position:
1. Begin on all fours on a comfortable surface, such as a yoga mat.
2. Your hands should be directly under your shoulders, and your knees should be under your hips.
3. Engage your core to keep your back straight.
**Movement 1. Begin Movement: Lift your right knee off the ground and bend it at a 90-degree angle.
2. Circle: From this position, move your knee in a circular motion, keeping the movement controlled and your core engaged.
- Start by moving your knee outwards to the side, then up towards the ceiling, and finally back down towards the starting position.
3. Repetitions: Complete 5-10 circles in one direction.
4. Reverse Direction: After completing the circles, reverse the direction and do another 5-10 circles.
Target Muscles:
- This exercise primarily targets the glutes, hip flexors, and stabilizing muscles in the core and lower body.
Tips for Success:
- Maintain a steady breathing pattern throughout the movement.
- Ensure that your hips remain level and do not rock side to side as you perform the circles.
- Keep your upper body relaxed and avoid tensing your shoulders.
End Position:
- Return your knee to the starting position on all fours.
- Repeat the entire movement with the left leg.
Finish: After completing both legs, take a moment to stretch your hips and lower back if needed.
