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Technique

  1. Perform a Front kick-through.
  2. Upon return to the quadruped position elevate the hips and kick the same leg upward and back to finish in a One-leg downward dog position.
  3. Perform the two movements without resting the foot before switching sides

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Form tips

  • Keep the shoulders active and Core engaged to not swing sideways.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest
Flexibility

Primary

  • Glutes
  • Hamstrings
  • Legs
  • Chest
  • Back

Secondary

  • Hip adductors
  • Pelvis
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Strength
Joint movements

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Regressions

e0w6

One-leg downward dog

Novice
e0x4

Front kick-through

Novice
e026

Bear walk

Novice
e0x5

Scorpion

Novice
e0d7

Side monkey hop

Beginner
e0x2

Side kick-through

Novice
w00s

Sun salutation A simplified

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.