This exercise requires stabilization from your trunk, and the side kick portion activates your hips and glutes. The stronger your glutes are, the less likely you are to experience low back pain because your lower back won't have to overcompensate for the daily work that your glutes should take care of.
How to Do the Exercise:
- Get on all fours on a mat.
- Place your hands underneath your shoulders and your knees under your hips.
- Brace your core by drawing your navel in toward your spine.
- Keeping your right knee bent at a 90-degree angle, lift your left leg until it is parallel to the floor. Remember to keep your back flat and look at a spot on the mat underneath you to maintain a neutral spine.
- Keep your right thigh high and stationary, and slowly kick your lower leg out to the side.
- Bend your right knee back to the 90-degree angle and then lower your leg back to starting position. This completes one rep.
- After completing 15 reps on the right side, switch legs to complete one set. Aim for three sets.
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