Leg Kicks
Leg Kicks is a classic Pilates exercise that strengthens the glutes, hamstrings and lower back while increasing flexibility in the hips. This exercise engages the back muscle groups while keeping the core engaged, and is usually performed lying on your stomach.
Correct execution
How to perform Leg Kicks correctly:
- Lie flat on your stomach with your hands under your forehead and your legs straight behind you.
- Raise your legs a few centimeters off the floor by engaging your glutes.
- Bend one knee and kick your heel into the seat, holding this position for a moment before switching legs.
- Keep your hips stable and your back long, without swaying your lower back.
Common errors
Avoid these mistakes to perform the exercise correctly:
- Lower back hyperextension: Be sure to engage your core to protect your lower back from overload.
- For fast movement: Perform the movement slowly and controlled to ensure optimal muscle activation.
Video Demonstrations
Watch these videos for proper technique:
Modifications and variants
Adapt the exercise to your level:
- Beginners: Keep your legs slightly lower and avoid lifting them too high if you are a beginner.
- Advanced: Perform the kicks faster or add more repetitions to further challenge the muscles.
Number of repetitions and sets
Perform Leg Kicks for 2-3 sets of 10-12 repetitions per leg, increasing the number as you get stronger.
Breathing technique
Breathe in as you prepare to kick, and breathe out as you kick your heel toward the seat. Use controlled breathing to aid stability and muscle contact.