Standing Balance Stepback with Glute Kickback

1. Starting Position:
- Stand tall with your feet hip-width apart.
- Engage your core and keep your shoulders relaxed.
- Put your hands in a prayer position at your chest or hold them at your sides.

2. Step Back:
- Shift your weight onto your left leg.
- Slowly extend your right leg straight back behind you, keeping your toes pointed and your right heel lifted. Make sure to keep your left knee slightly bent.
- Maintain a straight back and avoid leaning forward.

3. Hold for Balance:
- Hold the position for a moment, ensuring your body is steady. Focus on keeping your balance on your left leg.

4. Return to Starting Position:
- Bring your right leg back to the starting position, placing your foot down next to your left foot.
- Return to an upright position.

5. Glute Kickback:
- Without resting, shift your weight back onto your left leg.
- Again take your right leg straight back, this time lifting it slightly higher to activate the glutes.
- Keep your body upright and core engaged. Your left leg should be stable.

6. Repeat:
- Bring your right leg back to the starting position.
- Complete 8-10 repetitions on the right leg before switching to the left leg.

7. Switch Sides:
- After completing your reps for the right leg, switch to your left leg and repeat the stepback and glute kickback movements.

8. Cool Down:
- Once finished, gently stretch your legs and lower back to release any tension built during the exercise.

Tips:
- Focus on a spot in front of you to help maintain your balance.
- Move slowly and with control to avoid straining any muscles.
- Make sure your movements are smooth and steady, rather than quick or jerky.