Squat & Glute Kickback - Sweat
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Squat & Glute Kickback

Sweat - sweat.com

How to: Squat & Glute Kickback

Primary Muscles Used:Upper Legs, Glutes, Quads, Gluteals, Hamstrings

Exercise Families:Squat, Hip Extension

Trainer:Kelsey Wells

  1. Plant both feet on the floor hip-width apart. This is your starting position.
  2. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90- degree angle to your hips.
  3. Exhale. Push through your heels and extend your legs to return to a standing position. Release your right foot off the mat and kick your heel back behind you, ensuring that your leg remains straight and your toes remain flexed and facing forwards. Lower your right foot to return to the starting position.
  4. Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90- degree angle to your hips.
  5. Exhale. Push through your heels and extend your legs to return to a standing position. Release your left foot off the mat and kick your heel back behind you, ensuring that your leg remains straight and your toes remain flexed and facing forwards. Lower your left foot to return to the starting position. Continue alternating between right and left for the specified number of repetitions.

Alternative Exercises for No Equipment

* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.

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