Is Double Leg Kick beginner-friendly?

It is typically intermediate due to the combined kick, bind, and extension sequence.

What muscles does Double Leg Kick work?

Hamstrings and glutes work during kicks; upper back and shoulders support the lift and reach.

What is Double Leg Kick good for?

It improves posterior-chain coordination and thoracic extension with shoulder mobility.

What if I cannot clasp my hands?

Hold a towel between the hands or keep arms reaching back without binding until mobility improves.

Exercise

Double Leg Kick

Intermediate

Prone exercise combining double heel kicks with a chest lift and arm reach.

Setup instructions

Lie prone with head turned to one side and hands clasped behind the back. Keep the legs long and hips anchored. Prepare the shoulder mobility needed for the reach phase.

Breathing cues

Inhale for three kicks. Exhale to extend and reach.

Movement steps

1Inhale for three quick double-leg kicks.
2Exhale to lift the chest, reach the arms back, and lengthen the legs.
3Turn the head to the other side and repeat.
4Alternate sides with control.

Common mistakes

Kicking with bent knees only; forcing the arm bind; compressing the neck; losing hip stability.

Safety notes

Use a towel between hands if shoulder binding is limited. Keep kicks small if lumbar strain appears.

Connections

Muscles worked

Goals supported

Equipment needed

Related exercises

FAQs

Is Double Leg Kick beginner-friendly?
It is typically intermediate due to the combined kick, bind, and extension sequence.
What muscles does Double Leg Kick work?
Hamstrings and glutes work during kicks; upper back and shoulders support the lift and reach.
What is Double Leg Kick good for?
It improves posterior-chain coordination and thoracic extension with shoulder mobility.
What if I cannot clasp my hands?
Hold a towel between the hands or keep arms reaching back without binding until mobility improves.