Standing Side Kick

Standing Side Kick

3-POINT SET-UP:

1. Isometric leg on floor with slight external rotation of hip (facing either direction- frontal plane)

2. Prime moving leg mid-foot/heel on edge of carriage slightly in front of isometric leg (also external rotation from hip)

3. Body weight centered over front platform

Body Part • Direction • Action Verb:

• HINGE from hips and lower/ BEND at knees into a squat position. Maintain squat position while PUSHING carriage away from front platform by EXTENDING prime moving leg

Range of Motion:

• Push carriage away stopping before knee of prime moving leg fully locks out (Resist back in to 90 degree angle (knee will stack directly on top of hip), keeping the carriage away from front platform at all times.

 Kinetic Checkpoints:

HEAD:

SAME AS PLANK

SHOULDERS:

❌ Scapular elevation and rounded shoulders

❌ Excessive Scapular depression (shoulder sloped downwards, often sway in low back)

✅ Keep arms extended and pulling towards you, keeping your shoulders packed in a neutral position and anchored into your lats throughout range of motion.

HIPS:

❌ Excessive posterior pelvic tilt (flat back)

❌ Anterior pelvis tilt (sway in low back)

❌ Shifting/Hiking of the hips as carriage pushes out (QL becomes prime mover)

✅ Keep your hips frozen in a neutral position throughout range of motion

✅ Make sure both hips keep some amount of external rotation throughout range of motion and bodyweight stays equally distributed over front platform.

KNEES:

❌ Isometric knee drives towards front platform (collapsing inwards) as carriage pushes out

✅ Isometric knee is to remain directly over midfoot throughout range of motion. Cue abduction of hip/knee to maintain isometric position.

HANDS/FEET:

✅ Keep the mid-foot / heel pushed against the edge of the carriage

Talking Points:

• The foot of the moving leg should be placed on the edge of the carriage, slightly in front of isometric leg. It is important that both hips are externally rotated and that the body weight stays equally distributed over the front platform

• Try and keep your arms in an extended/lengthened position, grabbing the edge of the front platform. Keep your shoulders packed and anchored into lats (imagine pulling the carriage back towards the platform in a wheelbarrow)