Lower Body: Power Lift Kick

Muscles Used: Quadriceps (Mid Lower Thigh), Rectus Abdominus (Abdominals or Abs)- supporting muscle group

Equipment Needed: None

Instructions:

1. Stand up straight, with knees slightly bent.
2. Place feet hip distance apart.
3. Make sure toes are pointing forward.
4. Keep shoulders even as you complete this exercise.
5. Lift right leg up to hip height by bending right knee. Squeeze right quadriceps muscle and supporting abdominal muscles. Clasp hands in front of chest. (see photo A)
6. Extend lower leg (knee to calf) straight forward with a kick motion. (see photo B)
7. Exhale (breathe out) as you kick.
8. Inhale (breathe in) as you lower your leg to the floor.
9. Keep abdominals tight as you complete this entire exercise, to support back posture and maintain proper form.
10. Repeat exercise for a set of 8.
11. Repeat entire sequence (steps 1-10) with left leg using left quadriceps muscle and supporting abdominal muscles.

Photo A	Photo B

Remember:

• Do keep your back straight.
• Continue to breathe.
• Do avoid leaning to one side as you kick.
• Do squeeze your abdominal muscles.