- Lift the top leg a few inches. Flex the foot and send energy out through the heel.
- With the foot flexed, swing the top leg to the front. At the full length of your kick, do a small pulse kick.
- Keeping length in your leg and through the whole body, point your toe and sweep the top leg to the back. Pause, but do not do a second kick.
Important: Only reach as far back as you can go without crunching the low back or moving the pelvis. Again, a big part of the challenge of the exercise is to use the core muscles to keep the entire trunk of the body stable.
- Flex the foot and kick to the front.
Repeat this exercise 5 to 10 times.
The article, Kneeling Side Kick - Before and After, offers detailed insight into the mechanics of this move.
