exercises

Glute Kickback Pulse

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How to: Glute Kickback Pulse

Primary Muscles Used:Glutes, Gluteals, Hamstrings

Exercise Families:Hip Extension

Equipment:Resistance Band

Trainer:Chontel Duncan

  1. With a resistance band looped around your lower thighs, start on all fours on a yoga mat. Ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. This is your starting position.
  2. Inhale. Exhale. Release and extend your right leg backwards and upwards until it is in line with your spine, ensuring that your foot remains pointed. This is called full glute kickback position.
  3. Inhale. Lower your leg slightly and then elevate your leg back into full glute kickback position, ensuring that you initiate the movement from the hip. Repeat until you have completed five pulses in total.
  4. Exhale. Lower your leg slightly and then elevate your leg back into full glute kickback position, ensuring that you initiate the movement from the hip. Repeat until you have completed five pulses in total. Repeat this movement on the same side for half of the specified amount of repetitions or time, inhaling for five pulses and exhaling for five pulses. Repeat the movement on the other side for the remaining repetitions or time.

Alternative Exercises for Resistance Band

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

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