Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Place a mini band around your ankles and get down on all fours with your wrists directly beneath your shoulders and knees aligned with your hips. Maintaining a 90° bend at the knee, drive one heel up toward the ceiling by contracting your glute. Lower the leg back down under control, stopping just before your knee touches the floor to keep constant tension. Complete all repetitions on one side before swapping legs.
Protect your lower back by avoiding any hyperextension or arching in your spine as you kick back. Keep your back flat and brace your core so the movement comes strictly from your hips. Eliminate momentum by executing the kickback with intention and speed control. Avoid swinging your leg or rushing through reps because a slower pace leads to far better glute isolation. Focus on squeezing your glute actively at the top of the range rather than simply raising your leg as high as possible.
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