Step by step instructions, muscle activation and variants for the Lying Alternate Sole Kick.
A floor exercise performed lying face down in which you alternately kick each foot up toward the glutes by flexing the knee. The movement targets the hamstrings and glutes through a dynamic, rhythmic contraction, making it a useful warm-up or accessory drill for hip development.
The Lying Alternate Sole Kick is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
