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One-Leg Kick

IntermediateStrengthTier T2

Lie face down with your forehead on your folded arms. Bend one knee to 90 degrees with your thigh on the mat, then pulse it a little closer to your hip three times while changing between toes up and toes down.

Targets: Knee

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Use the Pilates rest position as your start point for this exercise, and breathe gently in and out throughout it.
  • Engage your core before bending the knee, and keep each pulse a gentle, small movement rather than forcing the knee toward the hip.
  1. A woman lying face down on an exercise mat, her forehead resting on her folded arms, both legs straight and together on the mat.

    Step 1 of 5

    Lie on your front with your forehead resting on your folded arms, both legs straight on the mat.

  2. The same woman still lying face down, her right knee now bent so the lower leg points straight up, the thigh still resting on the mat.

    Step 2 of 5

    Engage your core and bend your right knee to 90 degrees, keeping your thigh on the mat.

  3. The same woman face down, her right knee bent a little more than before, the lower leg tipped slightly further toward her hip, her toes pointed up toward the ceiling.

    Step 3 of 5

    Gently pulse your right knee a little further toward your hip, with your toes pointed up toward the ceiling.

  4. The same woman face down, her right knee still pulsed further than the 90-degree start, but now her toes point down toward the floor instead of up.

    Step 4 of 5

    Pulse your right knee toward your hip again, this time pointing your toes down toward the floor.

  5. A woman lying face down on an exercise mat, her forehead resting on her folded arms, both legs straight and together on the mat.

    Step 5 of 5

    Lie on your front with your forehead resting on your folded arms, both legs straight on the mat.

Breathing

  • Breathe gently in and out throughout the exercise.

Safety Information

The pulses are a small further movement beyond an already-set 90-degree knee bend, not a forced end-range stretch. Keep only that small further range and do not increase it. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.