Standing Side Butt-Kick & Front Push

Standing Butt Kick with Side and Front Push

Starting Position

1. Stand tall with your feet hip-width apart.
2. Keep your core engaged and shoulders relaxed.
3. Raise your arms in front of you at chest height, with elbows bent at 90 degrees.

Movement Instructions

1. Butt Kick:
- Begin by bending your right knee and bringing your heel towards your glutes.
- Try to aim your heel to touch your glute while maintaining balance on your left leg.

2. Front Push:
- As you kick your right heel back, extend your left arm forward in a pushing motion, keeping your elbow slightly bent.
- Your right arm should remain bent at the elbow and drawn back slightly for balance.

3. Side Push:
- Open your arms to the side by extending your right arm outward while simultaneously lowering your right foot back to the ground.
- Return to the start position with arms in front of you, ready to repeat the movement on the opposite side.

4. Alternate Sides:
- Perform the same movement, alternating legs and arms. Kick your left heel towards your glutes while extending your right arm forward, then settle back into the starting position.

Repetitions

- Perform 10-15 reps on each side, alternating until the set is complete.

Tips

- Keep your movements controlled to maintain balance.
- Focus on engaging your core throughout the exercise for stability.
- If needed, perform the exercise next to a wall or sturdy surface for support.

Safety

- Avoid arching your back. Keep your posture upright.
- Make sure to warm up before starting this exercise to prevent injury.