Kick Through Exercise: How to Do It, Benefits, Muscles Worked, and Variations

How to Do a Kick Through Exercise?

The kick through is a dynamic, full-body exercise that integrates strength, mobility, and coordination, primarily targeting core stability and hip rotation through a controlled, sweeping leg motion from a quadruped position.

What is the Kick Through Exercise?

The kick through is a foundational movement in many bodyweight training systems, including Animal Flow, martial arts, and functional fitness. It involves transitioning from a bear crawl or quadruped-like position, rotating the torso, and extending one leg through the space beneath the body, while supporting weight on the opposite hand and foot. This exercise is celebrated for its ability to develop rotational power, enhance hip and thoracic mobility, and significantly improve overall body control and coordination.

Benefits of the Kick Through

Incorporating the kick through into your routine offers a multitude of physiological and performance advantages:

• Enhanced Rotational Core Strength and Stability: The dynamic twisting motion powerfully engages the obliques, transverse abdominis, and erector spinae, building a resilient and strong core capable of resisting and producing rotational forces.
• Improved Hip Mobility: The sweeping leg motion actively works the hip flexors, extensors, abductors, and adductors through a full range of motion, significantly improving internal and external hip rotation.
• Increased Shoulder and Wrist Stability: As a weight-bearing exercise, it strengthens the shoulder girdle (deltoids, rotator cuff) and wrists, improving their capacity for stabilization under dynamic load.
• Full-Body Coordination and Agility: The exercise demands precise timing and control between the upper and lower body, fostering neurological pathways that enhance overall coordination, balance, and agility.
• Unilateral Strength and Control: It challenges each limb independently, addressing muscular imbalances and improving single-limb strength and control.
• Cardiovascular Conditioning: When performed with fluidity and repetitions, the dynamic nature of the kick through can elevate heart rate, contributing to cardiovascular fitness.

Muscles Worked

The kick through is a comprehensive exercise that engages a wide array of muscle groups:

• Core: Rectus abdominis, obliques (internal and external), transverse abdominis, erector spinae. These are crucial for spinal stability and rotation.
• Shoulders: Deltoids, rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis) for stabilization and support.
• Arms: Triceps brachii and biceps brachii for elbow extension and flexion, and overall arm stability.
• Hips and Legs: Gluteus maximus and medius, hamstrings, quadriceps, hip flexors (iliopsoas), adductors, and abductors are all active in generating the leg sweep and stabilizing the lower body.
• Back: Latissimus dorsi and rhomboids provide stability to the scapula and spine.

Step-by-Step Guide to Performing the Kick Through

Mastering the kick through requires attention to form and controlled movement. Follow these steps for proper execution:

1. Starting Position (Bear Crawl Stance): Begin on all fours with your hands directly under your shoulders and knees under your hips. Lift your knees about 1-2 inches off the ground, engaging your core. Your back should be flat, and your gaze directed slightly forward. This is your active quadrupedal base.
2. Initiate the Rotation: From the bear crawl stance, shift your weight slightly to your right hand and left foot. Simultaneously, lift your left hand off the ground and begin to rotate your torso to the right, pivoting on your right hand and the ball of your left foot.
3. The Kick Through: As you rotate, sweep your left leg underneath your body and extend it through to the right side, aiming to keep it straight and hovering just above the ground. Your hips will be open, and your chest will be facing somewhat upwards. The supporting right arm remains straight, directly under your shoulder, and your right leg is bent, with the foot planted.
4. Controlled Return: Reverse the motion by engaging your core and pulling your left leg back through the space it came from. As the leg retracts, bring your left hand back to its starting position under your left shoulder.
5. Return to Starting Position: You should now be back in the initial bear crawl stance.
6. Alternate Sides: Immediately repeat the movement on the opposite side, shifting weight to your left hand and right foot, lifting your right hand, and sweeping your right leg through to the left. Continue alternating sides for desired repetitions.

Key Cues:

• Maintain Core Tension: Throughout the movement, keep your abdominal muscles engaged to protect your spine and facilitate smooth rotation.
• Controlled Movement: Avoid rushing. Focus on fluidity and control, especially during the transition.
• Shoulder Stability: Keep the supporting arm straight and strong, avoiding any collapse in the shoulder.
• Look Where You're Going: Allow your head and neck to follow the movement of your torso naturally.

Common Mistakes to Avoid

To maximize benefits and prevent injury, be mindful of these common errors:

• Sagging Hips: Allowing your hips to drop towards the floor indicates a lack of core engagement. Keep your hips elevated and in line with your shoulders.
• Rounded Back: A rounded lumbar spine can put undue stress on the lower back. Maintain a neutral spine throughout the movement.
• Collapsing Shoulder: The supporting shoulder should remain active and stable, not collapsing towards the ear. Push the ground away firmly.
• Lack of Control/Rushing: Performing the movement too quickly compromises form and reduces the effectiveness of core and mobility work.
• Limited Hip Mobility: Forcing the kick through if your hips are tight can lead to discomfort. Work on hip mobility exercises separately if needed.
• Looking Straight Down: Keeping your head tucked can strain your neck. Allow your gaze to follow your body's rotation.

Variations and Progressions

The kick through can be modified to suit various fitness levels:

• Beginner Variation (No Hand Lift): Start by performing the kick through without lifting the supporting hand. This reduces the stability demand on the shoulder and core, allowing you to focus on hip rotation and leg sweep.
• Slower Tempo: Execute the movement very slowly, focusing on each phase to build strength and control.
• Intermediate (Standard Kick Through): As described in the step-by-step guide, with full range of motion and controlled transitions.
• Advanced Progression (Faster Tempo/Flow Integration): Once proficient, integrate the kick through into dynamic sequences (e.g., combining with bear crawls, crab walks, or other animal flow movements) for increased cardiovascular and coordination challenge.
• Added Resistance: For very advanced individuals, light ankle weights or wrist weights can be used, but this should only be attempted once perfect form is established.

Who Should Do the Kick Through?

The kick through is a versatile exercise beneficial for:

• Athletes: Especially those involved in sports requiring rotational power, agility, and dynamic stability (e.g., combat sports, soccer, basketball, gymnastics, dance).
• Fitness Enthusiasts: Looking to add variety, challenge, and functional movement to their routines.
• Individuals Seeking Improved Mobility: Particularly hip and thoracic spine mobility.
• People Aiming for Enhanced Body Control: As it demands significant coordination and proprioception.
• Personal Trainers and Kinesiology Students: As a valuable tool for understanding and teaching complex movement patterns.

Safety Considerations and Tips

• Warm-up Thoroughly: Before attempting the kick through, perform a dynamic warm-up that includes joint rotations (hips, shoulders, wrists), light cardio, and active stretches to prepare your body.
• Listen to Your Body: If you experience any sharp pain in your wrists, shoulders, hips, or back, stop the exercise immediately. Modify or consult a professional if pain persists.
• Master the Basics: Ensure you have a solid foundation of core strength and basic movement patterns (e.g., planks, bird-dog, bear crawls) before progressing to the kick through.
• Focus on Quality Over Quantity: Prioritize perfect form over the number of repetitions. A few well-executed repetitions are more beneficial than many poorly performed ones.
• Adequate Space: Ensure you have enough clear space around you to perform the leg sweep without hitting obstacles.

By understanding the mechanics, benefits, and proper execution of the kick through, you can effectively integrate this powerful, full-body exercise into your fitness regimen to cultivate greater strength, mobility, and control.