BACK LEG KICK
Strengthen hamstrings and glutes by kicking leg backward with knee straight.
How to Perform
- Stand in shoulder-high water with neutral posture.
- Move your right foot back, keeping your knee straight.
- Hold briefly and then return to the starting position.
- Repeat and then do the same exercise with your left foot.
- Perform movement slowly with controlled, smooth motion.
Key Execution Cues
Remember: Kick smoothly backward against water resistance. Keep knee straight. Maintain upright posture.
Safety & Precautions
Important: Avoid if lower back pain or hamstring strain. Do not hyperextend hip.
Additional Safety Notes: Do not hyperextend hip or knee. Keep movement controlled. Stop if experiencing pain.
Exercise Modifications
Make it Harder (Progressions)
Increase repetitions. Add longer holds at extended position. Increase kick speed.
Make it Easier (Regressions)
Reduce repetitions. Decrease kick distance. Move more slowly.