Glute Kickback
How to do it
- 01
Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- 02
As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
- 03
Go back to the initial position as you inhale and now repeat with the left leg.
- 04
Continue to alternate legs until all of the recommended repetitions have been performed.
Same pattern, with kit
Same movement pattern, same primary muscles — swap by what you have.
