Kick Throughs: Video Tutorial & Exercise Guide
| Workout | Kick Throughs |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Obliques, Shoulders, Glutes |
| Equipment Required | None |
| Force Type | Bodyweight |
| Mechanics | Compound |
| Exercise Type | Full-Body and Core Stability |
| Difficulty | Intermediate |
Kick Throughs: Video Tutorial & Exercise Guide
Kick Throughs: Step-by-Step Guide
- Step 1: Start in a tabletop position on all fours with your hands directly under your shoulders and knees under your hips. Lift your knees just an inch off the floor to engage your core. This setup gets you ready for controlled movement.
- Step 2: Shift your weight slightly to your left hand and right foot. Lift your left hand off the ground as you kick your right leg through to the left side of your body. Extend your right leg fully, keeping it straight and low to the ground.
- Step 3: Rotate your torso and let your left arm reach up toward the ceiling. Keep your core tight to control the movement and stabilize as you hold this position for a moment. This twist activates your core and shoulders.
- Step 4: Return your leg and arm back to the starting tabletop position with control. Keep your core engaged as you prepare to switch sides.
- Step 5: Shift your weight to your right hand and left foot. Lift your right hand and kick your left leg through to the right side. Reach your right arm up as you extend your left leg, keeping everything smooth and controlled.
- Step 6: Keep alternating sides in a steady rhythm. Focus on control and core engagement with each kick-through to make each movement effective.
- Step 7: Breathe in rhythm. Inhale as you bring your limbs back to the center, and exhale as you kick through. Steady breathing keeps you focused and controlled.
Kick Throughs: Overview
Kick Throughs provide a full-body workout that improves core stability, coordination, and balance. This dynamic move engages your abs, shoulders, and glutes, making it a powerful exercise for building strength and control. Kick Throughs are ideal for adding intensity to any workout and challenge your stability and mobility.
Kick Throughs: Benefits
Kick Throughs strengthen your core, improve balance, and boost shoulder stability. This exercise builds coordination, engages multiple muscle groups, and adds a cardio element that keeps your heart rate up. It’s an excellent move for improving agility and creating a solid, functional core.
Kick Throughs: Pro Tips & Advanced Techniques
- Keep Core Tight: Engage your core throughout the movement to stay stable and control each kick.
- Move Slowly: Focus on control rather than speed. Smooth, controlled kicks engage your core and shoulders more effectively.
- Lift Your Arm Fully: Extend your arm straight up to open up your chest and improve shoulder mobility.
- Breathe with Each Kick: Inhale as you return to center, exhale as you kick through. Controlled breathing keeps you steady and focused.
Kick Throughs: Progression Plan
Beginner
Intermediate
Advanced
Kick Throughs: Frequently Asked Questions (FAQs)
What muscles do Kick Throughs work?
+Kick Throughs target your core, shoulders, and glutes, giving you a full-body workout that improves stability.
Can I add Kick Throughs to any workout?
+Yes! Kick Throughs work well as part of a warm-up, core circuit, or as a dynamic finisher.
Do Kick Throughs improve balance?
+Absolutely. This exercise strengthens your core and shoulder stability, enhancing balance and coordination.
How often should I do Kick Throughs?
+Add them 2-3 times a week to build core strength and coordination.
What mistakes should I avoid?
+Avoid rushing through the movement or letting your hips sag. Focus on smooth control, keeping your core engaged, and maintaining alignment for the best results.
