exercises

Kneeling Sidekick

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How to: Kneeling Sidekick

Primary Muscles Used:Shoulders, Lateral Deltoid

Exercise Families:Shoulder Abduction

Trainer:Kayla Itsines

  1. Begin in a kneeling position on a yoga mat with your knees hip-width apart. Place your left hand on the mat directly below your shoulder and extend your right leg, resting your toes on the mat. Ensure that your hand, shoulder and knee are in one straight line along the length of the mat and that your spine is in a neutral position. Place your right hand on your right hip. This is your starting position.
  2. Inhale. Set your T-zone. Exhale. Activating your right glute, elevate your right leg up to hip level.
  3. Inhale. Lower your leg to return to the starting position, but without resting your foot on the mat. Complete half of the specified repetitions on the same side, before repeating the remaining repetitions on the other side.

Alternative Exercises for No Equipment

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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