This exercise a variation of kneeling side kick.
To do this exercise you will need a mat. Start by kneeling and then lean to one arm so that you are standing on one arm and one knee. Inhale into the back of your ribcage as you allow the leg to float into the air. Exhale as you press the leg behind you. Inhale again as you kick the leg forward then bend the knee and press the leg behind you. Inhale as you kick the leg forward and exhale as you continue for 8-10 repetitions.
Things to think about
This exercise adds movement in the knee joint to the side kicks. Watch that the thigh doesn't drop towards the ground as you bend the knee.
If your wrist gets sore, you can always make a fist and place your knuckles in the ground.