Roundkick Extension

Muscles Worked
Abductors
Abductors are commonly but erroneously referred to as the outer thigh muscles. In fact, the two muscles that comprise the upper hip are part of the glutes. These muscles are referred to as gluteus medius and gluteus minimus. Attached to the pelvis and the top of the thighbone, the gluteus medius and gluteus minimus move the leg out and away from the center of the body. The minimus also medially rotates the hip.

Hip Flexors
The hip flexors include three muscles, the psoas major, psoas minor and the iliacus. These muscles work together whenever the hips are flexed, as in when the knee is raised or in bending forward. While all muscles attach at the front thighbone, the psoas major attaches at the lumbar vertebrae, the psoas minor attaches at T12 and the iliacus attaches at the inner part of the upper pelvis.

Oblique
The external oblique muscles, which are located on each side of the rectus abdominus, allow the trunk to twist to the opposite side of whichever external oblique is contracting. The internal oblique muscles are located just inside the hipbones and operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left hand side internal oblique and the right hand side external oblique to contract together..

To practice the action of the exercise, begin by placing your right hand on a wall or use a Balance Bar for support.
Raise your left leg to 90-degrees of your standing leg then bend that knee to 90-degrees. This is the starting position.
Turn your torso in the direction of the raised leg and gaze in that direction.
Hold your hands where it is most comfortable.
Engage the muscles of your supporting leg while keeping your knee slightly bent.
Exhale as you extend your raised leg.
Inhale as your return to the starting position.

It is common to lose your balance as you familiarize yourself with this exercise. Don’t worry if your rhythm is broken from time-to-time because of this. Simply continue the exercise until you have completed a set. It is perfectly fine to continue to use the wall for support as long as you follow the instruction for proper alignment and use the Body Bar for added resistance.
Be mindful of turning your torso away from your raised leg. It is important to keep your torso turning in the direction of your raised leg in order to receive the benefit of working your oblique muscles.

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