Side Kick Through
ID: 99
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- Exercise Types:
- Lower Step, Total Hang
- Contraindications:
- Shoulder Issues/Mobility
- Equipment:
- Floor Based, High Bands
- Applicability:
- Group
- Superset?:
- Yes
- Sprint-able?:
- No
Key Teaching Points:
- 1. Breathe consistently — match breathing to movement rhythm.
- 2. Hip flexor of the trailing leg should feel a stretch at the bottom.
- 3. Brace core before stepping; stability is set before the weight shifts.
- 4. Avoid compensation patterns; if form breaks, address the limiting factor.
Regression:
Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.
Progression:
Introduce a knee-drive at the top of the step to increase hip flexor and single-leg balance demand.
Common Problems:
Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.