Weighted Pretzel Side Kick
Muscle Groups: Abductors
Weighted Pretzel Side Kick focuses on Abductors, with Quads, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Pretzel Side Kick with proper form and technique.
- 1
Sit on the floor with your left leg bent in front of you, shin parallel to your body.
- 2
Bend your right leg behind you, so your thigh is perpendicular to your body and your shin is parallel to your body, forming a pretzel shape.
- 3
Place a dumbbell on the outer side of your right thigh, just above the knee, holding it in place with your right hand.
- 4
Keeping your torso upright, lift your right knee and foot off the floor.
- 5
Extend your right leg straight out to the side, kicking it away from your body, keeping your foot flexed.
- 6
Bend your knee and bring your right leg back to the starting bent position.
- 7
Lower your right knee and foot back to the floor to complete one repetition.
Secondary Muscles
While Weighted Pretzel Side Kick primarily targets Abductors , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Quads, Hamstrings . 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 Pretzel Side Kick, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Pretzel Side Kick, 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.
