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The Kneeling Reverse Leg Kickback
If you’re looking to strengthen and develop your booty, hips and hamstrings, the kneeling reverse leg kickback exercise is a great place to start. The movement is very natural and designed for beginners who require an effective exercise to build the hips, booty and hamstrings. Mind you, the kneeling reverse leg kickback exercise is still challenging and will provide you with enough intensity to zero in on your booty, hips and hamstrings.
The important thing you have to remember about the kneeling reverse leg kickback is to keep your back as straight as possible and really puff your booty out. This will allow you to really exercise the hips and booty area.
The kneeling reverse leg kickback exercise - Start position
The kneeling reverse leg kickback exercise - Right leg up position
The kneeling reverse leg kickback exercise - Left leg up position
Position for the kneeling reverse leg kickback exercise
Lie an exercise or yoga mat down on the floor. If you don’t have one, try laying a pillow or towel down (folded to provide padding for your knees). Kneel down onto the mat (or pillow/towel with your knees) and place your hands on the floor (or mat). Slightly arch your lower back and retract your shoulders. Your back should be parallel to the floor and your knees at a 90 degree angle. Raise your head slightly and look forward.
How to perform the kneeling reverse leg kickback exercise
Using your buttocks and hips, raise your leg up in a reverse / upwards fashion in a kicking fashion. Your feet should be in an upward position toward the ceiling and your knee parallel to the floor. Keep arms should be supporting your upper body weight. Pause slightly at the top and flex your buttocks and hamstrings. Slowly allow your leg to come back into the start position and repeat. Once the repetitions have been performed for the right leg, switch legs and repeat.
Breathing
Breathe in as you raise your leg and breathe out as you lower your leg.
Important points for the kneeling reverse leg kickback exercise
· If you find your arms getting tired or cramping up, rest your weight on your elbows
· Do not round your back
· It may take a few tries to get it right but keep at it. Remember to keep your back straight and really stick your booty out
· Remember to flex your hips and booty at the top part of the movement
Video for the kneeling reverse leg kickback exercise
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.