HOW: Using a weight bench, place your elbow on the bench directly below your shoulder. Bend your knee and place it on the bench. Lift your hips up in the air to form a side plank position, then straighten out the top leg. Engage your hip and glute muscles while you kick your leg down and back up and out in a diagonal direction. Keep your toes pointed down the entire time.
FEEL: You should feel the muscles in your hips and glute working on both hips. You will also feel your core working while in the plank position.
COMPENSATION: Keep your hips and torso in a straight line as you swing your leg. Don’t lean backwards or forwards as you swing your leg.