How to do Double Leg Kick

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: triceps, upper back, lower back, shoulders, glutes, hamstrings


Lie on your front with your spine and pelvis in neutral, so your spine feels comfortable in its natural curve. Engage your center and maintain the position of the lower spine and pelvis. Interlace your fingers behind your back and bring them as far up your back as is comfortable.

Breathe in to prepare to move. As you breathe out bend both knees and kick your heels towards your buttocks, pulse three times. Breathe in to straighten the legs and arms, as you do so draw the shoulder blades down your back and extend through the upper spine, lifting the head and chest. Breathe out to lower the head and chest, bend the arms and legs and repeat the three kicks of the heels. Complete up to 10 reps.

How to make Double Leg Kick easier

Rather than interlacing the fingers, change the start position by clasping the fingers of one hand in the palm of the other with the palms facing up and releasing the elbows down towards the floor.

How to make Double Leg Kick more challenging

Increasing the number of reps will challenge your core stability and increase you upper back strength.

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