glute builder driving one leg back from a quadruped position
starting on all fours means the hip begins deeply flexed, so the glute is
loaded from a longer position than a standing kickback reaches
your torso is supported on your hands and knees, so nothing is spent balancing
and the hip is all that moves
Execution
Get on all fours with your hands under your shoulders and your knees under your
hips. Fit an ankle weight or a low cable to one ankle and brace your trunk.
drive the working leg back and up, leading with your heel
keep the knee bent at roughly ninety degrees throughout
extend the hip until your thigh is in line with your torso
lower it back under control until the knee returns under your hip
finish all reps on one side before switching
Keep your back flat. Arching to lift the leg higher moves your spine rather than
your hip.
Purpose
glute builder driving one leg back from a quadruped position
starting on all fours means the hip begins deeply flexed, so the glute is
loaded from a longer position than a standing kickback reaches
your torso is supported on your hands and knees, so nothing is spent balancing
and the hip is all that moves
Execution
Get on all fours with your hands under your shoulders and your knees under your
hips. Fit an ankle weight or a low cable to one ankle and brace your trunk.
drive the working leg back and up, leading with your heel
keep the knee bent at roughly ninety degrees throughout
extend the hip until your thigh is in line with your torso
lower it back under control until the knee returns under your hip
finish all reps on one side before switching
Keep your back flat. Arching to lift the leg higher moves your spine rather than
your hip.