Difficulty: Medium
Impact Level: Normal
Target Body Parts: triceps, upper back, lower back, calves, glutes, hamstrings
How to do Switch Kick
Back to ExercisesInstructions
Start off by sitting down on the floor leaning on your arms and with your feet drawn in towards your hips. Make sure your hands are on the floor underneath your shoulders with your fingers pointing down to your feet. Then, push into your hands and feet, engage your core and glutes to lift your hips off the floor to make a flat table top like surface with your chest and thighs. This is the start position of the movement.
From here, lift up your left foot off the floor and straight up towards the ceiling above your hips. Place it back down to the start position and repeat this move again with your right foot.
Make sure your hips don’t lower towards the floor as you kick your legs up, stay strong through your back, glutes and hamstring on the standing leg.
How to make Switch Kick easier
Try our shoulder bridge exercise to build up strength to help with this one.
How to make Switch Kick more challenging
Once you have mastered this with both hands on the floor, amp it up by reaching up with your opposite arm to the leg that is lifted to try and touch your hand to your toes on every rep. Also try combining this with our Swipers exercise.
Looking to add this exercise to your workouts?
Customize your workouts simply by adding or removing Sworkit exercises. Sign in or sign up to get started.
Try It Out