Lying Double Leg Kick
Expert Advice
Ensure that your neck remains neutral by keeping your gaze down and slightly forward to avoid strain.
How-to-do Steps
- Lie face down on the floor with your hands clasped behind your back.
- Bend both knees and kick your heels towards your glutes two to three times quickly.
- Extend your legs, lift your chest and reach your arms back, lifting your clasped hands as high as possible.
- Lower your chest and legs back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Lying Double Leg Kick primarily targets the Lats, Glutes, Hamstrings, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats20%
Glutes20%
Hamstrings20%
Secondary
Shoulders10%
Calves10%
Abs10%
Triceps10%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Lying Double Leg Kick work?
Lying Double Leg Kick primarily targets the Lats, Glutes, Hamstrings. Secondary muscles involved include Shoulders, Calves, Abs, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Lying Double Leg Kick?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Lying Double Leg Kick suitable for beginners?
Yes, Lying Double Leg Kick is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
