Kneel to Kickback

Setup

• Begin in a quadruped position (on all fours) with your hands directly under your shoulders and your knees directly under your hips.

• Keep your spine in a neutral, flat position and your core engaged.

Movement

• Lift one knee off the ground and keep your hip and knee flexed at a 90-degree angle.

• Drive your foot upward toward the ceiling, maintaining the 90-degree bend in your knee.

• Squeeze your gluteus maximus firmly at the top of the movement.

• Keep your hips square to the ground throughout; do not let your lower back arch or your hips rotate.

• Controlledly lower your leg back to the starting position without letting your knee touch the ground if you are performing multiple repetitions.

Important Tips

• Focus on using your glutes rather than your lower back to generate the movement.

• Keep your gaze slightly forward or down to maintain a neutral cervical spine aligned with your back.