Weighted Front Kick Tabletop
Muscle Groups: Glutes, Hamstrings
Weighted Front Kick Tabletop focuses on Glutes, Hamstrings, with Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Front Kick Tabletop with proper form and technique.
- 1
Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
- 2
Place a light dumbbell behind one knee and squeeze it firmly with your calf and hamstring to hold it in place.
- 3
Engage your core and lift the weighted leg, keeping the knee bent at a 90-degree angle, until your thigh is parallel to the floor.
- 4
From this position, slowly extend your weighted leg straight out in front of you, keeping it parallel to the floor.
- 5
Bend your knee again, bringing your heel back towards your glutes while maintaining the thigh's parallel position.
- 6
Lower your leg with control back to the starting tabletop position, keeping the dumbbell secure.
Secondary Muscles
While Weighted Front Kick Tabletop primarily targets Glutes, Hamstrings , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Front Kick Tabletop, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Front Kick Tabletop, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
