Beginner
Pretzel Side Kick
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Pretzel Side Kick is a basic, single-joint exercise that strengthens the glutes while also improving stability and mobility of the hip joint.
Exercise Instructions
-
Step 1
Lie on your side with both knees bent and placed on top of each other, supporting your torso and resting on one forearm. One leg should be slightly behind the other. -
Step 2
Keep your spine straight while supporting your stomach and lifting your chest. Lift your knee off the floor and move your leg out to the side. Keep it parallel to the floor. Return your left leg to its original position. Do all reps, switch sides, and repeat.
Muscle Groups
Pretzel Side Kick targets Abs, Glutes, Hamstrings, Obliques, Quads as seen below.
Exercise Tips
- Do not lean your torso forward during the kick.
- Don't let the kicking leg hit the ground.
- Tighten your abs and glutes to ensure stability.
Hanging Knee Raise
Intermediate
Standing Hip Abduction
Beginner
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