Bent Leg Circles Kick

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.