How to do glute kick back and side kick

Coach's Tips

This exercise uses your body weight to strengthen core muscles, hips, and the backs of your thighs!

Start Position

1. Start on all fours with your hands and knees on the ground, ensuring your elbows are slightly bent and your shoulder blades are drawn together.

2. Align your left knee under your left hip and your right knee under your right hip.

Proper Form

1. With your core tight, lift your left leg upward and backward, focusing on squeezing your glute muscles at the peak.

2. Gradually bring the leg back down to its initial position.

3. Perform the same movement on the opposite side.

Breathing Technique

1. As you lift and move the leg back, breathe in, and exhale while bringing it back down.

Precautions

1. Ensure your core remains engaged throughout the exercise.

2. Avoid letting your back arch or your hips sway.

3. Keep the leg straight and refrain from pointing your toes.