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Stretching Myths Debunked: What the Science Actually Says About Flexibility Stretching Myths Debunked: What the Science Actually Says About Flexibility 30-Day No Equipment Challenge: Transform Your Body in 4 Weeks 30-Day No Equipment Challenge: Transform Your Body in 4 Weeks The Complete Pull-Up Progression: From Zero to Muscle-Up The Complete Pull-Up Progression: From Zero to Muscle-Up
30-Day Challenge Transform your body in four weeks with zero equipment. Start now Pull-Up Mastery From your first dead hang to the bar muscle-up. Start now Fuel Your Training Eat for strength without a single supplement. Start now

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ExerciseGlute KickbackBeginnerGlutes
Glute Kickback - start positionGlute Kickback - end position
How to perform
  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. 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. Go back to the initial position as you inhale and now repeat with the left leg.
  4. Continue to alternate legs until all of the recommended repetitions have been performed.

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