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exercises

Decline Glute Kickback & Mountain Climber

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How to: Decline Glute Kickback & Mountain Climber

Primary Muscles Used:Glutes, Gluteals, Hamstrings

Exercise Families:Hip Extension, High Intensity

Equipment:Bench

Trainer:Kelsey Wells

  1. Place a bench horizontally behind you. Place both hands on a yoga mat shoulder-width apart with your feet together on the bench behind you, resting on the balls of your feet. Draw your shoulder blades down and back, ensuring that your spine is in a neutral position. This is your starting position.
  2. Inhale. While keeping your right foot on the bench, release your left foot off the bench slightly, foot pointed.
  3. Exhale. Bend your left knee and bring it into your chest.
  4. Inhale. Extend your left leg backwards in line with your spine, ensuring that your foot remains pointed.
  5. Exhale. Lower your foot to the bench to return to the starting position, ensuring that your foot is firmly planted on the bench before continuing.
  6. Inhale. While keeping your left foot on the bench, release your right foot off the bench slightly, foot pointed.
  7. Exhale. Bend your right knee and bring it into your chest.
  8. Inhale. Extend your right leg backwards in line with your spine, ensuring that your foot remains pointed.
  9. Exhale. Lower your foot to the bench to return to the starting position. ensuring that your foot is firmly planted on the bench before continuing. Continue alternating between left and right for the specified number of repetitions.

Alternative Exercises for Bench

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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