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

Sports By Ricky Ali Personal Trainer Shula’s Athletic Club Wednesday, June 17, 2020

I call this exercise the glute kickback.
And while it may seem like it only focuses on your lower body, it will also work out muscles in your upper body too, as they help you maintain good form.
Overall, you’ll work the core and abdominals; lower back, buttocks, hamstrings behind your knees and your upper arm and shoulder muscles.

1. Place a mini-band around your feet. On a flat, firm surface, get on your hands and knees.

2. Place your wrists beneath your shoulders and your knees beneath each hip. Flex your feet and separate them by about six inches to keep tension in the mini-band.

3. Press your hands into the floor and contract your abdominal muscles. While holding your stomach in, extend one leg back and keep it parallel to the floor.

Hold that position for two-to-three seconds while squeezing your buttocks together.

4. Keep the top of your head pointing toward the wall in front of you. Don’t droop your head or neck, and keep contracting your abdominals throughout the movement.

5. Bring the extended leg back to the starting position and repeat the kickback with the other leg. While alternating legs, do 10 to 12 kickbacks for each limb.

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