90-To-90 Kickout Leg Lift
Strengthen your core & improve flexibility with 90-to-90 Kickout Leg Lifts! A challenging exercise for all levels.
The 90-To-90 Kickout Leg Lift mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
90-To-90 Kickout Leg Lift Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Obliques
90-To-90 Kickout Leg Lift Variations and Alternatives
How to do the 90-To-90 Kickout Leg Lift
Starting Position:
Sit on the floor with your back straight and feet flat on the ground.
Bend your knees at a 90-degree angle so that your shins are parallel to the floor.
Position your legs so that one leg is in front of you and the other leg is behind you, both bent at the knees.
Keep your arms bent at your sides with your elbows close to your body and hands positioned as fists in front of you.
Movement:
Engage your core muscles to stabilize your body.
Slowly lift the foot of the front leg off the ground while keeping the knee bent at a 90-degree angle.
Extend your leg forward in a kick-out motion while straightening it out.
Make sure to maintain proper posture with your back straight and shoulders back during the movement.
Return to Starting Position:
Bring your leg back into the original 90-degree bent position.
Hold the position for a moment before repeating the lift.
Repetitions:
Perform 10-15 repetitions on one leg, then switch to the other leg and repeat.
Breathing:
Exhale as you lift and extend your leg, and inhale as you return to the starting position.
Tips:
Keep your movements controlled to avoid momentum.
Adjust your form if you feel discomfort; the goal is to perform the exercise with a focus on stability and control.
If you're a beginner, you can start by holding your legs in the bent position before trying the kick-out.
90-To-90 Kickout Leg Lift FAQs
What muscles does the 90-To-90 Kickout Leg Lift work?
The 90-To-90 Kickout Leg Lift mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the 90-To-90 Kickout Leg Lift?
None. The 90-To-90 Kickout Leg Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the 90-To-90 Kickout Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some 90-To-90 Kickout Leg Lift variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, 90-To-90 Lean, 90-To-90 and Bear Sit Kickout.
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