Bent Kick Crosses


Muscle Worked



  • Get down on all fours (back straight, resting on knees and palms)
  • Raise one leg (push up and back) several inches off the floor until your hamstring is parallel to the floor, with leg bent at a 90-degree angle. Your heel should be facing the ceiling.
  • Hold for a second while flexing your buttocks.
  • Slowly lower your leg back to the mat. Switch to the other leg and repeat.


  • Don't let your leg raise further than your hamstring being parallel to the floor.
  • Don't just let your leg drop to the starting position, lower it in a slow, controlled mannerr.