Kneeling Straight Leg Kickback (VERSION 2)

The Kneeling Straight Leg Kickback (Version 2) is a fantastic exercise that primarily targets your glutes, hamstrings, and lower back. It is an effective movement that can help you build strength and tone your lower body. This exercise is a variation of the traditional kneeling straight leg kickback, adding an extra challenge and intensity. To perform the Kneeling Straight Leg Kickback (Version 2), start by getting on all fours with your hands directly under your shoulders and your knees under your hips. Engage your core to maintain stability throughout the exercise. Extend one leg straight back, keeping your foot flexed and your toes pointing toward the ground. This is your starting position. Next, while keeping your core tight, slowly raise your leg upward until it is in line with your body or slightly higher. Focus on squeezing your glutes at the top of the movement for maximum activation. Pause for a second, then slowly lower your leg back to the starting position. To make this exercise more challenging, you can add ankle weights or resistance bands around your ankles. This will increase the resistance and further engage your muscles. Remember to maintain proper form throughout the exercise, ensuring that you move with control and avoid any excessive arching or rounding of your back. Incorporating the Kneeling Straight Leg Kickback (Version 2) into your workout routine can help improve your overall lower body strength, stability, and balance. It is a versatile exercise that can be performed at home or in the gym. Remember to start with lighter weights or resistance and gradually increase as you become more comfortable and stronger. As always, focus on quality over quantity and listen to your body to avoid any unnecessary strain or injury.

Instructions

• Start by getting down on all fours, with your hands directly under your shoulders and your knees directly under your hips.
• Extend your left leg straight back, keeping your toes pointed and your foot flexed.
• Lengthen your leg and lift it up as high as possible, while maintaining a straight line from your head to your heel.
• Squeeze your glutes at the top of the movement and hold for a brief pause.
• Slowly lower your leg back down to the starting position, maintaining control throughout the motion.
• Repeat the movement on the same side for the desired number of repetitions.
• Switch sides and perform the exercise with your right leg.
• Remember to engage your core muscles and keep your back flat throughout the movement.
• Adjust the range of motion and difficulty level based on your fitness level and goals.

Tips & Tricks

• Maintain proper posture throughout the exercise to engage the correct muscles.
• Engage your core by drawing your navel towards your spine.
• Control the movement by using a slow and controlled tempo.
• Focus on squeezing your glutes at the top of the movement to maximize muscle activation.
• Gradually increase the resistance or weight used as you become stronger.
• Ensure that your knee is straight and in line with your hip during the entire movement.
• Use a comfortable and stable surface to kneel on, such as a mat or padded surface.
• Keep your back straight and avoid any arching or rounding of the spine.
• Pause briefly at the top of the movement to fully contract your glutes.
• Keep your movement controlled and avoid using momentum.