Chair Supported Back Bent-Leg Extension to Knee Drive

Setup

• Stand sideways to a sturdy chair, placing one hand on the back of the chair for support.

• Keep your feet hip-width apart and your spine neutral.

Movement

• Kickback: Engaging your glute, hinge slightly forward at the hips and drive one leg backward, keeping the knee bent at a roughly 90-degree angle. Focus on squeezing during the extension.

• Knee Drive: In a controlled motion, reverse the movement by bringing that same bent leg forward and upward toward your chest.

• Control: Maintain an upright torso during the knee drive and avoid overarching your lower back during the kickback portion.

Key Tips

• Keep your core braced throughout the entire movement to stabilize your hips.

• Move slowly to maximize the contraction in the glutes and core rather than relying on momentum.