KICK BEHIND & ROW
Purpose
Hamstring and glute strength with upper body and core engagement
Benefits
Enhances posterior chain, develops leg drive, improves coordination through rowing action
Muscles Worked
- Glutes
- Hamstrings
- Quadriceps
- Hips
- Back
Instructions
- Stand in chest-deep water with hands on kickboard.
- Swing one leg behind in a controlled kick, drawing the kickboard toward your chest (rowing).
- Alternate legs, maintain steady rhythm.