Bodyweight Alternating Lateral Kick Through

Instructions for proper form

1. Start in a knee hover quadruped position with your hands directly under your shoulders and knees hovering off the ground. 2. Engage your core to stabilize your torso. 3. From this position, lift one leg out to the side while maintaining your knee slightly bent. 4. Rotate your torso towards the lifted leg while reaching the opposite arm forward, keeping your palm flat. 5. Return to the starting position and repeat on the other side, ensuring fluid movements and proper core engagement throughout.

Common mistakes to avoid

1. Letting the hips drop – keep your hips level while performing the movement. 2. Not engaging the core – ensure your core is tight to protect your lower back. 3. Jerky movements – perform the move in a controlled manner for full effectiveness. 4. Overreaching or rotating too much, which could lead to strain in the lower back.

Benefits

Specific benefits of the exercise

1. Strengthens the rectus abdominis and obliques. 2. Improves rotational stability and flexibility. 3. Enhances coordination and balance through dynamic movement.

Expected results and timeframe

With consistent practice 2-3 times a week, you can expect to see improvements in core strength and stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for individuals looking to improve core strength, athletes requiring rotational stability, and those who enjoy functional training routines.

Scientific studies supporting its effectiveness

Research has shown that multidirectional and rotational movements can increase core muscle engagement more effectively than traditional exercises, which supports the efficacy of the alternating lateral kick through in enhancing core strength.

Variations

Beginner modifications

If you’re a beginner, start by performing the movement without the kick: hold the knee hover position and simply practice lifting one arm at a time to allow your core to engage gradually.

Advanced progressions

For advanced practitioners, consider elevating your feet on a workout bench or performing the kick-through from a plank position to increase the challenge and engage additional muscle groups.

Integrations

Complementary exercises

1. Plank holds – to build foundational core strength. 2. Side planks – to enhance oblique strength and stability. 3. Bird-dogs – to improve core coordination and balance.

Super set recommendations

Pair the Bodyweight Alternating Lateral Kick Through with push-ups to create a superset that targets the upper body and core simultaneously, enhancing overall strength gains.

Sample workout routines

1. Warm-Up: 5-10 minutes dynamic stretching. 2. Super Set 1: Bodyweight Alternating Lateral Kick Through (10-12 reps each side) + push-ups (10-15 reps). 3. Super Set 2: Plank holds (30-60 seconds) + Side Planks (30 seconds each side). 4. Cool Down: Stretching for 5-10 minutes.

Exercise combinations

Combine with exercises like mountain climbers or Russian twists for a comprehensive core workout routine that targets multiple muscle groups effectively.

Best time to do this exercise in your workout

Incorporate this exercise in the core section of your workout, preferably after your primary strength exercises to ensure that you have enough energy for quality execution.