Kneeling side kicks exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Kneeling side kicks )

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Name of exercise  Kneeling Side Kicks
Other names of exercise Kneeling side kicks
Description of exercise Kneeling side kicks are a Pilates exercise that targets the core, hips, and glutes. To perform this exercise, start by kneeling on all fours with your hands directly under your shoulders and your knees under your hips. Engage your core and lift one leg out to the side, keeping it straight and in line with your body. Slowly lower your leg back to the starting position. Repeat on the other side. This exercise helps to improve balance, stability, and overall strength in the lower body. It also helps to increase flexibility and mobility in the hips and legs. Kneeling side kicks are a great addition to any workout routine for a strong and toned lower body.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Tall kneel, place left hand behind neck and lean to right, placing right hand on floor as shown.
  • Exhale, lift left leg out to side and straighten knee.
  • Inhale and move left leg to the front.
  • Exhale and return outstretched leg to side and continue moving it backward.
  • Inhale and lower leg back to start position.
  • Repeat.
  • Repeat series with right leg, leaning to left side.

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    Video Tutorial

     

    Body Part Abdominal, Hip
    Type of Muscles Abdominal, Gluteal, Quadriceps, Hamstring, Outer Thigh
    Category of Exercise __
    Type of Exercise AROM, Pilates
    Body Position Kneeling
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion, Abduction, Side Bend
    Type of Action Abduction, Extension, Reposition

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves balance and stability
  • Targets multiple muscle groups
  • Increases flexibility and range of motion
  • Enhances core strength
  • Improves coordination and body control
  • Helps with weight loss and toning
  • Can be modified for different fitness levels
  • Increases hip and glute strength
  • Improves posture and alignment
  • Can be done without equipment or in small spaces

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Kneeling side kicks are a great exercise for targeting the glutes, hips, and inner thighs. However, there are certain situations where it may be best to avoid this exercise.First, if you have any knee or hip injuries, kneeling side kicks may aggravate these conditions and cause further pain or discomfort. It is important to listen to your body and avoid any exercises that cause pain.Additionally, if you are pregnant, it is generally recommended to avoid any exercises that involve lying on your back or stomach, as this can put pressure on the abdomen and potentially harm the baby.Lastly, if you are a beginner or have limited mobility, it may be best to avoid kneeling side kicks until you have built up enough strength and stability in your core and lower body. It is always important to consult with a doctor or certified trainer before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form and alignment throughout the movement
  • Engage your core muscles to support your back
  • Avoid locking your knees
  • Keep your movements slow and controlled
  • Do not overextend your leg during the kick
  • Use a mat or cushion to protect your knees
  • Do not push yourself beyond your limits
  • Breathe regularly and do not hold your breath
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Kneeling side kicks exercise is helpful in the following diseases:
  • Arthritis
  • Osteoporosis
  • Sciatica
  • Lower back pain
  • Hip pain
  • Knee pain
  • Ankle pain
  • Plantar fasciitis
  • Bursitis
  • Tendinitis
  • Muscle strains
  • Ligament sprains
  • Scoliosis
  • Herniated disc
  • Fibromyalgia
  • Multiple sclerosis
  • Parkinson’s disease
  • Stroke
  • Cerebral palsy
  • Spinal cord injuries
  • Muscular dystrophy
  • Chronic obstructive pulmonary disease (COPD)
  • Asthma
  • Diabetes
  • Obesity
  • Hypertension
  • Coronary heart disease
  • Osteoarthritis
  • Rheumatoid arthritis
  • Lupus
  • Fibromyalgia
  • Chronic fatigue syndrome
  • Depression
  • Anxiety
  • Stress
  • Insomnia
  • Migraines
  • Headaches
  • Carpal tunnel syndrome
  • Repetitive strain injuries
  • Tennis elbow
  • Golfer’s elbow
  • Frozen shoulder
  • Rotator cuff injuries
  • Whiplash
  • Postural imbalances
  • Post-surgical rehabilitation
  • Athletic injuries
  • Sports performance enhancement.

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    Frequently asked questions

     

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