Dumbbell Weighted Straight-Leg Diagonal Kickback

1. Starting Position:
- Stand next to a sturdy object (like a wall or a power rack) for support. You may also choose to perform this exercise without support if you feel balanced.
- Hold a dumbbell in each hand at your sides.
- Position your feet shoulder-width apart and slightly bend your knees.
- Bend your torso slightly forward, keeping your back straight and core engaged.

2. Movement Setup:
- Shift your weight onto your right leg.
- Raise your left leg behind you, straightening it as you lift. The leg should be straight and aligned with your body.

3. Execution:
- As you lift your left leg, extend it diagonally back and up at a 45-degree angle.
- Simultaneously, raise your arms holding the dumbbells in line with your shoulders, straightening them as you lift your leg.
- Squeeze your glutes at the top of the movement and hold for a moment.

4. Return to Starting Position:
- Lower your leg and arms back to the starting position in a controlled manner.
- Make sure to engage your core throughout the movement to maintain balance and stability.

5. Repetitions and Sets:
- Perform 10-15 repetitions on one leg, then switch to the other leg.
- Aim for 2-3 sets per leg, resting for 30-60 seconds between sets.

Tips:
- Maintain a neutral spine to avoid any strain on your lower back.
- Focus on slow, controlled movements to maximize engagement of the glutes and hamstrings.
- If you are new to this exercise, start with lighter weights to ensure proper form before progressing to heavier dumbbells.