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Workouts

Lying Single Leg Bicycle Kick (With Medicine Ball)

A great supplemental exercise for enhancing the acts of sprinting, jumping, and kicking.

Written by Movement Library Last updated on May 31, 2017

Description

Lie on your back and pull one knee up while keeping the opposite leg straight and your foot lifted 3 to 6 inches off the ground. Position and pinch a soft medicine ball between the elbow and the bent knee on the same side of your body. Brace your stomach and pull the extended leg back and forth for the desired number of reps with control and stability.

Purpose

A common issue with many people performing lying core drills is to compensate at the lumbar due to having too much of an anterior pelvic tilt. In simple terms this means it causes many to “arch” too much in their low back causing discomfort during movements with the legs being extended away from the body.

With the addition of the medicine ball here in this drill it forces a trainee to push their low back firmly into the ground eliminating space between their low back and the ground. The stress is placed on the midsection to stabilize the movement instead of compensating at the low back which may cause discomfort.

Additionally this technique also demands greater control and focus from a trainee allowing them to perform the movement with greater intention for better results. It’s also a great supplemental exercise for enhancing the acts of sprinting, jumping, and kicking.

Recommendation

Perform with a soft 10-20 lb. medicine ball executing 10 to 20 reps on each side for 3 sets.

About Movement Library

The Breaking Muscle Fitness Library app on iTunes isthe ultimate FREE fitness movement video library for how to's, instruction, and movement demonstrations. With tons of high quality instructional fitness videos, you can create your own personal workout routines and daily fitness plans.

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