Zipper Kick
Zipper Kick
This exercise is called the 'zipper kick' because your legs look like a zipper that if opening and closing. It tightens the muscles of the front (quadriceps) and inner thighs plus the buttocks.
Equipment
Exercise mat and ankle weights.
Exercise Technique
- Lie down with your legs together and straight up above your hips. Keep your arms at your side with the palms down.
- Flex your feet (the opposite of pointing your feet), keep your heels together and rotate toes and knees outward.
- Bend your knees toward your chest while still keeping heels together.
- Straighten legs by pressing heels towards ceiling.
- Do desired number of repetitions.
Performance Tips
- Keep heels together throughout the exercise.
- When you rotate the toes and knees outward, you will feel a slight rotation in the hip joint. This is correct. Maintain this rotated position as you straighten the legs.
- Move slowly. A good speed is about two seconds down and two seconds up.
- If you feel discomfort or pain in your hip or knee joint, avoid this exercise.
Repetitions
Twelve to twenty repetitions. Rest. Do another one or two sets if you want to.
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anu5 months ago
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