Kneeling Single Kickback Fire Hydrant
Build a stronger booty & core! Combines two killer moves for maximum glute activation. Feel the burn!
Muscle Groups
Primary
Secondary
Instructions
Warm Up: Make sure you warm up before starting the exercise.
1. Start Position: On your hands and knees in a tabletop position with your knees hip-width apart, palms flat on the floor, and back straight.
2. Core Engagement: Engage your core and keep it tight throughout the exercise.
3. Fire Hydrant Movement: Lift one knee out to the side, keeping the knee bent at a 90-degree angle, to the side. Your thigh should be parallel to the floor at the top of the movement.
4. Kickback Movement: Extend the same leg straight back, squeezing your glutes at the top of the movement.
5. Reverse Motion: Bend the knee, returning to the fire hydrant position.
6. Return: Lower your knee back to the starting position to complete one rep.
7. Repeat: Perform all repetitions on one side before switching to the other leg.
8. Movement Control: Maintain controlled movements, avoid using momentum, and maximize engagement of the target muscles. This will minimize the risk of injury.
Cool Down: Cool down afterward.
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