Primary muscles: Glutes
Secondary muscles: Hips, thighs, core
Equipment: No equipment
KNEELING ROUNDHOUSE KICK INSTRUCTIONS
1. Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart.
2. Keeping the knee bent, raise your left leg up and out to the side, until it’s level with your hip.
3. Straighten the knee and kick your foot out to the side.
4. Return to the starting position, repeat, and then switch legs.
PROPER FORM AND BREATHING PATTERN
Engage your core, keep your back flat, look down and maintain your head and neck neutral. Breathe out as you kick your foot and keep this movement slow and controlled. Inhale as you bend your knee and return to the starting position.
EXERCISE BENEFITS
The kneeling roundhouse kick targets the glutes and helps to sculpt and firm your backside. This exercise also strengthens the hips, tones the thighs and tightens the core.
DEMONSTRATION
SETS AND REPS
Do 2 or 3, 30 second to 1 minute sets on each side. For a beginner butt workout, pair the kneeling roundhouse kick with donkey kicks and the glute bridge.
CALORIES BURNED
To calculate the number of calories burned doing the kneeling roundhouse kick, enter your weight and the duration of the exercise:
RELATED LOWER BODY EXERCISES
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Shrimp squat
Inner thigh squeeze and lift
Walking lunges
Double pulse squat jump
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