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Reverse Leg Kicks with O-loop Resistance
The reverse leg kick exercise is perfect if you are looking to target the gluteus muscles. It is very easy to perform, and is one of the few exercises that works the gluteus muscles exclusively [with assistance from the hamstring muscles]. Before starting this exercise, ensure you have something to hold onto for balance (e.g. back of a chair). Start by putting both feet through the resistance loop. Position the bands around the ankles. Next, with a slight bend in the knee, slowly kick the leg backward as far as you can go. As the leg goes backward, it should slightly move in a semicircular motion (back and inward). Squeeze the glute muscle as you kick back and inward to get the maximum contraction. Slowly bring the leg back to the starting position. To increase difficulty of the reverse leg kick exercise, you can switch to heavier resistance tubing or you can increase the amount of repetitions. This exercise can be made easier by removing all forms of resistance and using the natural weight of the leg.
Step : 1
From a standing position, grasp any supporting apparatus for balance.
Step : 2
Kick the leg backward.
Step : 3
Slowly return to the starting position.
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