How To Do Crescent Kick
Crescent Kick is a dynamic exercise that works the core section particularly the lower abdominals or transverse abdominis, the hip flexors, glutes, hamstrings and calf muscles and the lower back.
Crescent Kick will help develop speed, coordination, flexibility, mobility and balance.
This exercise can be done as a warm up before doing any leg or back workout.
It can also be included in an interval training program to build up conditioning.
Crescent Kick How To
- Start out with your right leg forward and left leg back; shoulder width apart. Make sure the left leg which is the stabilising leg is secure.
- The first version of Crescent Kick is having the forward leg travel in in-out then and out-in circular pathways. Contract the hip flexors and raise the knee of the forward leg as high as you can and rotate the hip toward the left side. Extend your knee and flick your leg in a circular, in-out pathway.
- When your right foot touches the ground, contract the hip flexors again to raise the knee. Extend your knee and flick your leg in the opposite circular, out-in pathway.
- The second version of Crescent Kick is to simply kick as high as you can in a 45 degree angle. Contract the hip flexors, pivot on your stabilising foot, turn your right hip, raise your knee as high as you can, extend the leg out and kick in a 45 degree angle.
- In either version of Crescent Kick, once you have completed the targeted number of reps in one leg, switch then work the other leg. Perform the exact number of reps.
Form and Technique
In any kicking exercise, there are two important things to remember. First is to stabilise the back foot and second is to rotate the hip.
The power and speed of a kick comes from the stabilising foot and the initiation from the hip.
The back foot also provides balance which is crucial for proper distribution of force.
Do not attempt to kick high right away. Kick as high as you comfortably can then build up from there.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: n/a