Mat Repertoire
Back Extension:
Single Leg Kick
Alternate Names
Prone Hip Extension
Derived From
Classical Mat Work: The Single Leg Kick
Primary Element
Strength
Why for Primary?
To create and develop hip extensor strength, or strength when kicking the leg behind the pelvis or torso
Secondary Element
Mobility
Why for Secondary?
To create and develop mobility in hip extension, or where the leg is moving behind the pelvis or torso.
Tertiary Element
Stability
Why Tertiary?
To create and develop torso and pelvis stability whilst the gluteals and hamstrings are working to kick the leg back and upwards.
Repetitions
4-5 each leg
Plane of Motion
Sagittal
Targeted Muscles
Abdominal muscles – primarily transverse abdominis to assist in torso stabilisation throughout the movement.
Hip extensor muscles to kick the leg back and upwards behind the torso
- Gluteus maximus
- Hamstrings – biceps femoris, semitendinosus and semimembranos
- Adductor magnus extensor head
Warnings
This exercise may be unsuitable for clients where lying prone is contraindicated. It can be done standing instead, watching for pelvis stability throughout and avoiding overextending into the lumbar spine.
The exercise may be difficult for client who present with tight hip flexor muscles. Hip flexor stretches may be beneficial before this exercise to assist with range of motion.
Execution
Lie prone on the Mat with the chest lifted and forearms pressing into the mat in a ‘sphinx’ position, with both feet slightly off the ground.
Double exhale to lift one leg off the mat, flex the knee and double kick the heel toward the gluteals before extending the leg and lowering it back to the mat. Alternating sides.
Observations
Do a body scan of the client taking note of the following points
- Head and Neck
- Is the back of the neck long and crease free? A slight retraction of the neck with the chin tucked can help avoid straining the neck
- Pelvis
- Are the hip bones even horizontally or is the client leaning to one side?
- Is the client about to keep a posterior tilt throughout with the pubic bone pressing into the Mat? Avoiding over extending in the lumbar spine?
- Legs
- Are the legs engaged with the feet slightly lifted?
Learning Style Technique Cues
Auditory – word associations that connect mind and body
- Maintain shoulder girdle and neck alignment – avoid sinking into the back or shoulders
- Bias the pelvis towards a slight posterior tilt in order that you can avoid extending the lumbar spine
- Say the client’s name when you’re about to interact with them
Visual
- Imagine a turtle coming out of its shell, lengthen the neck as you maintain thoracic extension
- Imagine a piece of string lifting the leg upwards from the glutes or top of the leg
- You may demonstrate a part of the movement as a visual representation for the client to see
Kinaesthetic
- Press actively down and forwards into the Mat with the forearms to keep lifted through the torso
- Squeeze the gluteals or butt cheek before lifting the leg upwards
- Double exhale to kick the leg ‘kick, kick’
Modifications and Variations
Regress the exercise by
- Reducing the repetitions and/or pace
- Reducing the height of the lifting leg
- Starting with the gluteal squeeze and leg lift before adding the kicks
- Working on Warm Up: Back Extension Preparation
Progress the exercise by
- Increasing the repetitions and/or pace
- Increasing the range of motion or lifting the leg higher
- Reach the arms forward and above the shoulders or take them to a T position with the hands in line with the shoulders. Over time a resistance band could be added to this movement, holding onto each end of the resistance band with a hand so there is tension on the resistance band the whole time
- Work towards Back Extension: Double Leg Kick
- Work towards Back Extension: Full Swimming
Series and Transitions
This exercise is part of the Back Extension series which includes a range of other exercises in the fundamental and progressive repertoire. The Back Extension series can also be found in the Reformer, Wunda Chair, Cadillac and Barrel repertoire.
Transition to Back Extension: Double Leg Kick by lifting the arms off the Mat, drawing them behind the rib cage, bringing the legs together on the Mat and taking the gaze in one direction, head resting on the Mat.
Alternatively transition into a rest position with Warm Down: Prayer Stretch to stretch the lumbar spine.
Inspired Academy follows the order to create mobility before building strength
Fundamental repertoire
- Warm Up: Back Extension Preparation
- Back Extension: Single Leg Kick
Progressive repertoire
The Swan Dive is also a Back Extension exercise in the classical repertoire that could be added to the sequence.