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exercises

Squat & Glute Kickback

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How to: Squat & Glute Kickback

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

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

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