Kneeling Single Slow Kickback
Tone your glutes with the Kneeling Single Slow Kickback! A targeted exercise for a stronger, sculpted backside. Do it slow and feel the burn!
Muscle Groups
Primary
Secondary
Instructions
1. Start by kneeling on all fours with your hands placed under your shoulders and your knees placed under your hips.
2. Engage your core, keeping your back flat and your head in a neutral position, aligned with the spine.
3. Lift one leg off the ground, keeping the knee bent at a 90-degree angle.
4. Slowly extend the lifted leg upward and backward while squeezing the glutes. The sole of your foot should be facing the ceiling at the top of the movement.
5. Hold the peak position for a second, maintaining tension in the glutes.
6. Carefully lower your leg back down to the starting position without touching the knee to the ground.
7. Perform the desired number of repetitions with one leg before switching to the other leg.
8. Focus on the quality of the movement by maintaining a slow and controlled pace throughout the exercise.
Remember to breathe naturally and avoid any excessive arching of the lower back. Adding ankle weights can increase the intensity once you've mastered the body weight version.