Glute Kick BackHip-up body weight
This workout targets the muscles on the back of the thigh and the muscles on the lower part of glutes. Relatively easy, so recommended for beginners.
1. Begin by standing with your feet hip-width apart. 2. Shift your weight onto your left foot, and bend your right knee to bring your right foot behind you. 3. Place your right hand on a chair, wall, or other stable object for balance.
1. Keeping your hips square, press your right heel backward and up to engage your glutes. 2. Squeeze and hold for a few seconds. 3. Slowly lower your heel back to the starting position.
1. Inhale as you press your heel backward. 2. Exhale as you lower your heel back to the starting position.
1. Make sure to keep your hips square and your back straight throughout the movement. 2. Avoid arching your back as you press your heel backward. 3. Keep your core engaged to maintain balance and support your lower back.