Glute Kickback

Bölge

Bacak

Hedef kas

Kalça

Ekipman

Vücut ağırlığı

Zorluk

Başlangıç

Destek kaslar

Arka bacak

Glute Kickback nasıl yapılır?

Bu anlatım henüz Türkçeye çevrilmedi, özgün hâliyle gösteriliyor.

1. 1

   Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.

2. 2

   As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.

3. 3

   Go back to the initial position as you inhale and now repeat with the left leg.

4. 4

   Continue to alternate legs until all of the recommended repetitions have been performed.