How to do Balanced Kick Back (Right)

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: glutes, hamstrings, quadriceps


Start off standing up with good posture, then lift your right leg up so that your knee is at hip height and you are balancing on your left leg. Keep a slight bend in your left knee to help you balance and reduce the tension in your hamstrings. Reach your arms out in front of you at shoulder height. From this start position, bow forwards with your upper body, hinging at the hips and keeping your back straight. As you bow forwards, reach for the floor with your finger tips and kick back behind you and up with your right leg. This will help offset your bodyweight going forwards and keep you balanced. Imagine a straight line running from your right foot all the way to the crown of your head. Side on your body and legs should make a ‘T’ shape.

How to make Balanced Kick Back (Right) easier

If you find it hard to balance on one leg, start off using a sturdy chair or a wall for support. Also, build up to this move with our Quadraplex and Single Leg Squat exercises.

How to make Balanced Kick Back (Right) more challenging

Progress from here into some of our single leg hopping exercises such as Single Leg Hops and Single Lateral Hops.

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