Glute Kickback
On all fours, lift one leg back while keeping the knee bent at 90 degrees. Squeeze the glutes and hold briefly at the top.
- Dificuldade
- Iniciante
- Tipo
- Força
- Mecânica
- Composto
- Força
- Empurrar
- Músculos
- 2
Sequência
01 · setup
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 · lift
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 · lower
Go back to the initial position as you inhale and now repeat with the left leg.
04 · alternate
Continue to alternate legs until all of the recommended repetitions have been performed.
O que trabalha
3D
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