The Swing Kicks for hip mobility will work your glutes, hip complex and core, and is a great warm up to prevent hip injury. This is a beginner exercise, however, should be performed on a stable surface prior to using StrongBoard Balance. This exercise is primarily for the glutes, and hip complex but will also strengthen the entire core musculature.
Mike Curry ACE CPT, CES, and SBB Inventor
1. Begin with StrongBoard Balance in lateral position and place your right foot across the center of the StrongBoard platform, covering the logo.
2. Step up onto the platform. Standing leg has slight bend in the knee but stays in same position throughout exercise. Keep spine erect and abs braced. Swinging leg is straight. Knee joint is showing no movement. Ankle is Dorsi-flexed throughout movement.
3. Holding this position and hinging forward from the hips, swing your leg out in front of you, straight leg high kick (hip flexion). Immediately, let the leg drop and swing behind you, like a pendulum (hip extension). Keep hips square and glutes engaged.
4. Repeat for desired number of repetitions or duration. Switch legs and repeat.
Keep abs braced during the entire movement. Stabilize hips through dynamic portion of exercise. The swing should be in the sagittal plane. For more of a challenge you can add weight. You can also slow tempo of swing.
StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.