Side-Lying Knee Circle Kick
Improve hip mobility & glute strength with Side-Lying Knee Circle Kicks! Controlled circles engage your core & build stability.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Begin by lying on your side on a mat or the floor, with your legs extended and your body in a straight line. Support your head with your lower arm or rest it on a pillow for comfort.
2. Place your upper hand on the floor in front of your torso for stability.
3. Lift your upper leg off the lower leg, keeping your knee bent at approximately a 90-degree angle.
4. Start making a circular motion with the knee, resembling the action of drawing circles in the air with your knee. Keep your movements controlled, and your core engaged to maintain stability throughout the exercise.
5. Continue making knee circles for the desired number of reps, ensuring that you move only at the hip joint while keeping the upper body stationary.
6. Once you have completed the reps on one side, switch to the other side by rolling over to your opposite side and repeating the exercise with your other leg.
7. Aim for even sets on both sides, and ensure that you perform slow and controlled circles to effectively target the muscles without using momentum.
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