Switch Kick
This HIIT exercise raises your heart rate and works your lower body, core and shoulders. Watch the demo video, then follow the tips below.
Rep Range
Time Based
How to do Switch Kick
Starting the Switch Kick, position your feet close together with toes slightly turned out. Your elbows should be bent with your forearms raised, providing balance during the motion. As you lightly kick one leg forward, ensure the standing knee is slightly bent for stability. Once the kicking foot touches the ground, swiftly transition and kick with the other leg. The goal is to create a rhythmic alternating pattern between the two sides, making the movement fluid.
Common mistakes
Avoid locking the standing knee, as it might lead to strain or injury. Also, ensure that you're not leaning backward or forward too much, as it can throw off your balance. It's essential to maintain an upright posture and use your forearms effectively for balance.
Breathing
Inhale when you're about to kick, and exhale as you execute the kick. This consistent breathing will provide stability and ensure a steady flow of oxygen as you alternate between legs.
Muscles worked
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
