Kick Throughs
Bear plank with leg kick-through to a side support — animal-flow movement combining trunk control and rotation.
Level: Beginner
Primary: Cardio Full Body
Movement: Compound
Tags: Animal Movement
Type: Aerobic (Cardio) Anaerobic Intervals (HIIT / Bootcamp / Circuit) Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Football MMA Rugby Soccer
Target muscles
The trunk muscles control the rotation. The hip flexor of the kicking leg drives the kick-through. The glute medius of the planted leg stabilizes. The shoulders and triceps hold the support position.
How to perform
Setup
Start in a bear plank position with hands under the shoulders and knees hovering one inch off the floor.
Execution
Lift one hand and the opposite foot, then rotate the hips and kick the free leg through beneath the body, extending it to the side. Return to the bear plank. Alternate sides.
Common mistakes
- Hips dropping during the kick-through.
- Rushing the rotation.
- Losing the bear plank between reps.
- Not extending the kicking leg fully.
- Forgetting to alternate.
Progressions and regressions
Regress to bear plank holds. To progress, work for time, chain with bear-to-crab transitions.
Programming notes
Animal-flow conditioning. 3 sets of 30-60 seconds, twice a week.
