Dumbbell Weighted Straight-Leg Diagonal Kickback

1. Starting Position:

   • Stand next to a sturdy object (like a wall or a power rack) for support. You may also choose to perform this exercise without support if you feel balanced.

   • Hold a dumbbell in each hand at your sides.

   • Position your feet shoulder-width apart and slightly bend your knees.

   • Bend your torso slightly forward, keeping your back straight and core engaged.

2. Movement Setup:

   • Shift your weight onto your right leg.

   • Raise your left leg behind you, straightening it as you lift. The leg should be straight and aligned with your body.

3. Execution:

   • As you lift your left leg, extend it diagonally back and up at a 45-degree angle.

   • Simultaneously, raise your arms holding the dumbbells in line with your shoulders, straightening them as you lift your leg.

   • Squeeze your glutes at the top of the movement and hold for a moment.

4. Return to Starting Position:

   • Lower your leg and arms back to the starting position in a controlled manner.

   • Make sure to engage your core throughout the movement to maintain balance and stability.

5. Repetitions and Sets:

   • Perform 10-15 repetitions on one leg, then switch to the other leg.

   • Aim for 2-3 sets per leg, resting for 30-60 seconds between sets.

Tips:

• Maintain a neutral spine to avoid any strain on your lower back.

• Focus on slow, controlled movements to maximize engagement of the glutes and hamstrings.

• If you are new to this exercise, start with lighter weights to ensure proper form before progressing to heavier dumbbells.