What is more impressive than side kicks exercise workout targeting all lower, primary muscles?
You activate your core twice more effectively with a simple side kick than you can with a crunch. And that’s the beginning.
A perfectly done side kick raises your heart rate, burns calories, and works your butt like never before.
Mastering great form is the deal breaker with this workout. How to do it correctly is all in this article. So, how do you perform side kicks exercise correctly?
- Your supporting leg’s heel should point in the direction of your kick.
- As you lift your kicking leg, put your knee across your torso, and extend your foot,
- Ensure the edge of your foot remains firm with toes on the floor.
- Use the outside of your foot to land the blow.
- Retract your knee and lower your foot at the same time.
WHAT MUSCLES DO SIDE KICKS EXERCISE WORK?
Side kicks exercise targets every major muscle in the lower half part of the body. They include:
Gluteus minimus, gluteus medius and gluteus maximus make up the gluteal muscles. They are the largest muscles in your body.
They perform a vital role in your body of controlling movement in your hips while stabilizing your pelvis. In addition, glutes improve your balance and posture.
Quadriceps found on the front part of your thigh have a crucial role in side kick movement.
The four quad muscle give your legs needed power to stand and the flexibility to kick. So, your knee’s mobility depends on how strong your glutes are.
VASTUS LATERALIS MUSCLE
It is the outer thigh muscle. Vastus lateralis keeps your thigh and kneecap in a stable position as you do side kicks exercise.
SIDE KICKS EXERCISE BENEFITS
Mastering the side kick gives you more benefits than you would imagine. They are as follows.
Core muscles engage automatically when performing side kicks exercise. It is a reactive method of training your core since the kick forces your core muscles to respond instantly.
This makes your core stronger because you activate twice as much of your core with each kick. It’s a good choice if you’re thinking of learning martial arts.
You can do this workout whenever you want because you don’t need special equipment. All you require is to work on your side kick technique, and you’re good to go.
IMPROVES CARDIO HEALTH
The power kicks suck a lot of energy from lower body muscles, which raises your heart rate. This means there is more blood supply to the heart and oxygen to the muscles.
LOWER BODY STRENGTH
Your legs and butt become more potent with the side kicks exercise.
The hip joint is the most fabulous weight-bearing joint in the human body as it offers stability during rugged ranges of motion.
ALTERNATIVES TO SIDE KICKS EXERCISE
Try the following side kicks exercise alternatives if you feel like you are plateauing in your workout journey.
INNER THIGH LIFTS
Inner thigh raise is one of pilates mat work’s most specific movements for the inner thigh.
These groin-area adductor muscles help draw the thigh inside and work during this adductor workout. The inner thighs and abdominals tone and strengthen if you perform this exercise correctly.
How to do it:
- Lie on your back with your ribcage raised with your hand supporting your hand.
- Make sure your back and neck are in proper alignment.
- Put your top leg’s foot in front of your hips.
- Your top hand should be behind the calf, and the outside of your ankle held in this position.
- Pull your lower leg up with a deep inhalation.
- Don’t bend your knees while lifting.
- Exhale as you lower the leg back to the starting position.
- To come to a complete stop.
- Lower one of your legs and lay on your back.
- Make your way around to the other side and do it again.
SQUAT SIDE KICK
Squat side kick is an excellent warm-up and aerobic workout. In addition to strengthening your legs and glutes, this workout also demands your core.
Stability and muscle strength are two things you should anticipate improving.
How to do it
- Assume a squat position with your knees bent and your feet shoulder-width apart.
- As you stand, shift your weight to your right leg and lift your left leg out to the side.
- After returning to the squat posture, repeat with the right leg.
SIDE LEG LIFTS
Simple and effective, side leg lifts are terrific work that beginners can perform comfortably.
This workout is also convenient since you don’t require any equipment for execution. They save you time by simultaneously working your core and lower body.
How to do it
- Lay on your side and ensure your ankles, hips, shoulders, ears, and knees are in line.
- Move your legs slightly in front of you.
- Stretch out your bottom arm and prop yourself up on it with your head, or prop your head on your hand.
- Use your core muscles instead of your arms to lift your legs and breathe in.
- Exhale as you tighten your abs and lift your legs a few inches off the mat.
- Lower yourself back to the mat.
- Focus on keeping your inner thighs together from your sit bones to your heels.
- Breathe in and out as you slowly lower your legs back to the mat, elongating your torso.
- Do 5 to 8 reps on one side, then the other.
SIDE KICKS EXERCISE MISTAKES TO AVOID
The side kicks exercise is simple yet powerful. But, many novices always make these mistakes.
WRONG LIFTING OF THE KNEE
How you raise your leg directly bears the force of your kick.
BIG TOE AIM
Throwing the Side Kick correctly requires that you point your big toe slightly toward the ground and not your target.
Working out without a piece of gym equipment is motivation enough to include the side kick exercises in your training routine. You can quickly learn the form and get down to it. It’s not a bad workout as you somehow perfect your martial arts skills.