Quadruped Straight Leg Kickbacks

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To do the Straight Leg Kickback, set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet.

Then kick one leg back, driving your heel straight back into the wall behind you. Squeeze the glute as you lift the leg and drive the heel toward the wall behind you. Make sure to keep your arms straight as you kick back and your abs engaged. Don’t arch your low back just to try to kick your leg back higher.

Try to get your quad to about parallel to the ground. Also make sure to keep your hips square to the ground. Do not rotate open as you kick back. The height of the kickback doesn’t matter as long as you feel your hips extend and your glutes engage.

You do not want to feel this move in your low back. Hold for a second or two at the top and really contract your glutes before lowering back down. Don’t rush the movement. The slower you go and the longer you hold, the harder the move will be. Complete all reps on one side before switching.