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.
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.
SETS AND REPS
To calculate the number of calories burned doing the kneeling roundhouse kick, enter your weight and the duration of the exercise: