Primary muscles: Glutes, outer thighs, core
Secondary muscles: Lower back, quads, hamstrings
Equipment: No equipment
SIDE PLANK FRONT KICK INSTRUCTIONS
1. Start in a side plank position, with your bottom knee bent and on the mat and with your top leg extended.
2. Lift your top leg at hip height and kick it slowly to the front, without moving your upper body.
3. Bring your leg back and repeat.
4. Switch legs.
PROPER FORM AND BREATHING PATTERN
While doing the side plank front kick keep your upper body stable by engaging your core and maintain your top leg straight and at hip height. Flex your foot and breathe out as you slowly kick to the front.
The side plank front kick is a compound exercise that targets the core, thighs and glutes. Doing this exercise can help you build core strength, improve your stability and can also help you firm and tone your thighs and glutes.
SETS AND REPS
Start with side planks first to acquire proper exercise technique. Once you have achieved perfect form you can increase the challenge and add modified versions, like the side plank front kick, to your workouts. Do 2 or 3 sets of 10 to 16 repetitions on each side.
To calculate the number of calories burned doing the side plank front kick, enter your weight and the duration of the exercise: