Straight-Leg Kickback
Tone your glutes with Straight-Leg Kickbacks! Simple, effective exercise you can do anywhere. Feel the burn and build a stronger, sculpted backside.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by positioning yourself on your hands and knees on a comfortable surface, such as a yoga mat. Align your hands under your shoulders and your knees under your hips.
2. Engage your core muscles to keep your spine neutral and to provide stability throughout the exercise.
3. Lift one leg off of the ground, keeping it straight. Ensure your foot is flexed (toes pointing towards the ground).
4. While keeping your leg straight and your hips squared to the ground, lift the lifted leg upward towards the ceiling without arching your lower back. The movement should focus on contracting the glutes.
5. Lift the leg to a point where you can maintain good form without compromising your spine's alignment; avoid lifting it so high that your back begins to arch significantly.
6. Slowly lower your leg back down to the starting position, just barely touching the knee to the ground or maintaining it slightly above the ground.
7. Repeat for the desired number of repetitions and then switch legs.
Remember to perform the exercise in a controlled manner, focusing on using your glute muscles to perform the leg lift, rather than relying on momentum or allowing other body parts to compensate. Breathe out as you lift the leg up and breathe in as you return to the starting position.
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