Straight Leg Kickback

Set up on your hands and knees in a quadruped position. Brace your core to keep your lower back from arching.

Lift one leg straight back with the knee extended. Drive the leg from your glute while keeping your hips square.

Slowly bring the leg back to the starting position. Keep your glute engaged until just before your foot touches the floor.

Feel your glute squeeze briefly. Glute tension matters more than how high your foot rises.

Arching your lower back to lift the leg higher makes your back tense first. Shorten the range if needed, but prioritize hip alignment and a stable torso.

Exhale as you lift your leg and inhale as you return. Keep your core braced while breathing steadily.

Pause for 1 second at the top to feel the glute contraction more clearly. Use the same range and tempo on both sides to stay balanced.