Ski Kicks
Single-leg back kicks alternating sides — combined cardio and hip-extension drill.
Level: Beginner
Primary: Cardio
Movement: Compound
Type: Aerobic (Cardio)
Equipment: Body Weight
Sports: Football MMA Rugby Soccer
Target muscles
The hamstrings and gluteus maximus drive the kicks. The quad of the standing leg stabilizes. The trunk braces against the kicking motion.
How to perform
Setup
Stand with feet together. Shift weight to one leg.
Execution
Kick the opposite leg back in a controlled arc while leaning the torso slightly forward, mimicking a cross-country skiing motion. Alternate legs in a rhythmic pattern.
Common mistakes
- Kicking with momentum rather than glute drive.
- Hyperextending the lower back.
- Cutting the range.
- Going too fast.
- Holding the breath.
Progressions and regressions
Regress to slower tempo. To progress, work for time, add a band.
Programming notes
Cardio and glute drill. 3 sets of 30-60 seconds, twice a week.
