Lying Double Leg Kick

Muscles worked

Setup

1. Lie prone (face down) on a mat with your legs zipped together and your head turned to one side.
2. Clasp your hands behind your lower back, resting them as high as comfortable, and let your elbows relax toward the floor.
3. Engage your core by pulling your navel toward your spine and pressing your pubic bone firmly into the mat.

How to do it

1. Exhale and kick both heels toward your glutes three times in a sharp, rhythmic pulsing motion.
2. Inhale as you straighten your legs and reach your clasped hands back toward your heels, lifting your chest and head into a controlled extension.
3. Lower your torso back to the mat, turning your head to the opposite side to prepare for the next repetition.
4. Maintain a 3:1 tempo: three quick kicks followed by a slow, controlled lift and reach.

Form checklist

• Keep your hip bones anchored to the mat to prevent excessive lower back arching.
• Squeeze your inner thighs together throughout the entire movement.
• Reach your knuckles toward your heels to fully engage the triceps and trapezius.
• Keep your gaze toward the floor during the lift to maintain a neutral neck.

Pro tips

• Focus on the 'reach' rather than the 'lift' to prioritize spinal decompression and mid-back engagement.
• Engage your glutes before the kicks to ensure the hamstrings don't cramp and the pelvis stays stable.

Make it harder

• Hover your legs off the floor during the extension phase to increase glute and lower back demand.
• Release the hand clasp and reach the arms forward into a 'Y' position during the extension for greater shoulder challenge.

Frequently asked

What muscles does the lying double leg kick work?

The lying double leg kick primarily targets the glutes, hamstrings, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the lying double leg kick?

The lying double leg kick requires no equipment — just your body weight.

Is the lying double leg kick good for beginners?

The lying double leg kick is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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