Workout: To do at home, in the gym or on the go

Sports By Ricky Ali Personal Trainer Shula’s Athletic Club Thursday, November 19, 2020

     The Glute Kick Backs will work out your buttocks and hamstrings muscles as well as your lower back and abdominal muscles.

 1.  Place a mini resistance band around your calves just above the ankles (for beginners, the higher the placement of the band, the easier the exercise).

2.  Lie face down over an exercise ball, with your belly button at the top of the ball.

3.  Place your hands on the floor with your arms straight. Your wrists, elbows and shoulders should form a straight line. 

    Keep your legs straight and your feet 4-to-6 inches apart and positioned straight, with your toes on the floor (see photo above).

4.   With good posture and alignment of your entire body, contract muscles in your abdomen and buttocks.

     Then take 2-to-3 seconds to lift one leg. Your toes will finish at the height of the ball and your body will be parallel to the floor (see photo below).

5.  Hold this position and squeeze your buttocks muscles for 2-to-3 full seconds before slowly returning your foot to the starting position, then complete 10-to-12 controlled reps per leg.

Tips:  Don’t let your head and neck protrude forward or lift your leg too high, which will cause your lower back to arch.

    Don’t perform the movement too fast or neglect to use your buttock muscles.

     And don’t use momentum to lift your legs and avoid losing your posture and alignment.

Disclaimer: Do not begin any physical activity described in this column without prior approval from your health care professional.

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