Standing Balance Stepback with Glute Kickback

1. Starting Position:

   • Stand tall with your feet hip-width apart.

   • Engage your core and keep your shoulders relaxed.

   • Put your hands in a prayer position at your chest or hold them at your sides.

2. Step Back:

   • Shift your weight onto your left leg.

   • Slowly extend your right leg straight back behind you, keeping your toes pointed and your right heel lifted. Make sure to keep your left knee slightly bent.

   • Maintain a straight back and avoid leaning forward.

3. Hold for Balance:

   • Hold the position for a moment, ensuring your body is steady. Focus on keeping your balance on your left leg.

4. Return to Starting Position:

   • Bring your right leg back to the starting position, placing your foot down next to your left foot.

   • Return to an upright position.

5. Glute Kickback:

   • Without resting, shift your weight back onto your left leg.

   • Again take your right leg straight back, this time lifting it slightly higher to activate the glutes.

   • Keep your body upright and core engaged. Your left leg should be stable.

6. Repeat:

   • Bring your right leg back to the starting position.

   • Complete 8-10 repetitions on the right leg before switching to the left leg.

7. Switch Sides:

   • After completing your reps for the right leg, switch to your left leg and repeat the stepback and glute kickback movements.

8. Cool Down:

   • Once finished, gently stretch your legs and lower back to release any tension built during the exercise.

Tips:

• Focus on a spot in front of you to help maintain your balance.

• Move slowly and with control to avoid straining any muscles.

• Make sure your movements are smooth and steady, rather than quick or jerky.