Lean slightly toward the wall and lift your left foot off of the ground with your knee slightly bent.Standing 1–2 feet (roughly 30–60 cm) from a wall, place the palms of your hands against it.Like with regular kickbacks, the goal is to target your glutes through hip extension. Perform 8–12 reps of 2–3 sets on each leg.Return your leg to the starting position.Avoid rotating your hips or shoulders - your glutes should be doing most of the work. Push your right heel backward and slightly upward toward the ceiling, straightening your leg. Trying to minimize any weight shift, lift your right knee off of the ground. Engage your core and ensure your spine is in a neutral position. Your hands should be aligned under your shoulders, while your knees should be aligned under your hips. Start on all fours, in what is known as the quadruped position.This low load exercise is great for improving your range of motion, stabilizing your core and lower back, and targeting your glutes. If you’re using this exercise at the end of a workout, aim for as many reps as possible (by the end you should “feel the burn”).Ĥ. If you’re using this exercise to activate your glutes at the beginning of a workout, perform 15–20 reps.Squeeze your glutes and lift your hips off of the ground, then lower them back to starting position.Your legs should look as if they’re in a diamond position.
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