Chair Seated Kickback

Starting Position:

• Sit on the edge of the chair with your back straight and feet flat on the floor.

• Keep your knees bent at a 90-degree angle, positioned directly above your ankles.

• Place your hands on the sides of the chair for support.

Movement:

• Engage your core by pulling your belly button towards your spine.

• Begin the movement by extending one leg straight back behind you, keeping the knee straight and the toes pointed.

• Ensure your hips remain square and do not rotate as you extend your leg.

• Hold the kickback position for a moment, feeling the contraction in your glutes and hamstrings.

Return:

• Slowly bring your extended leg back to the starting position without swinging your leg or losing control.

• Repeat the movement for 10-15 repetitions, focusing on maintaining steady form.

Switch Legs:

• After completing the desired repetitions with one leg, switch to the opposite leg and repeat the same process.

Tips:

• Keep your upper body stable and avoid leaning forward or backward during the exercise.

• Breathe out as you extend your leg and inhale as you return to the starting position.

• If needed, adjust your grip on the sides of the chair for better balance and support.

Cool Down:

• After finishing both legs, sit back for a moment, take deep breaths, and relax before moving on to the next exercise.