High Heel
Rep Range
Time Based
Hints
Positioning yourself with heels close together and toes slightly pointed out sets a stable base for this dynamic movement. Ensure that as you're initiating the motion, your core is engaged to provide balance and stability, especially given the quick pace of the exercise. Your elbows being bent and forearms straight out act as a guide. The key is to challenge the hip flexors while maintaining an upright posture. The swift transition from one foot to the other, resembling a hop, means it's crucial to maintain a rhythmic breathing pattern and to keep the core continuously engaged. This not only helps with stability but also ensures you're maximizing the exercise's benefits for cardiovascular fitness and coordination.
Common Mistakes
Letting the hand drop down to meet the knee instead of raising the knee up can reduce the engagement of the hip flexors and the overall effectiveness of the exercise. Losing balance due to not engaging the core is another common pitfall; a strong core is pivotal for stability during this rapid movement. Going too fast and sacrificing form is another mistake to be wary of. While the exercise is meant to be done at a brisk pace, it's important to maintain proper form throughout to prevent strain or injury.
Breathing
Given the fast-paced nature of this exercise, focus on short, rhythmic breaths. Inhale when one foot is on the ground, and exhale as you lift the opposite knee to meet your hand. Maintaining a consistent breathing pattern can also assist with keeping a steady rhythm throughout the exercise.
Muscle Focus
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