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Açıklama
Bent Leg Kickbacks is an effective hip exercise performed in a quadruped position. This movement targets the gluteus maximus and gluteus medius muscles. Since it is performed with the knee bent, it minimizes hamstring involvement and allows focus on the hip. The difficulty level can be increased by using ankle weights as well as being performed with body weight. Since it is a low-impact movement, it is suitable for individuals with knee problems. It is an exercise that can be easily performed at home.
Adım Adım Talimatlar
- 1
Get into a quadruped position, hands under shoulders, knees under hips
- 2
Keep the knee of the leg that will move bent at 90 degrees
- 3
Lift your leg toward the ceiling by squeezing your glute, the sole of your foot should face upward
- 4
Hold briefly at the peak point and squeeze your hip muscles
- 5
Return to the starting position in a controlled manner
- 6
Keep your back straight throughout the movement and do not round your lower back
Önemli Noktalar
- ✓In quadruped position, your hands should be at shoulder level, your knees at hip level
- ✓Lift your working leg up keeping the knee bent at 90 degrees
- ✓Complete the movement so that the sole of your foot faces the ceiling
- ✓Consciously squeeze the glute muscle at the top point and hold briefly
- ✓Keep your core muscles tight to prevent your lower back from sagging
Yaygın Hatalar
- ✗Dropping the lower back down - creates pressure in the lumbar region and increases injury risk
- ✗Lifting the leg too high - increases lumbar lordosis, the lower back works instead of the glute
- ✗Performing the movement with swaying - momentum is used instead of the target muscle
- ✗Disrupting head position by looking up - creates tension in the neck muscles
Nefes Kontrolü
Exhale as you lift your leg up, inhale as you lower it in a controlled manner.
Kas Aktivasyonu
Güvenlik
Dikkat Edilmesi Gerekenler
- Those with herniated disc should be careful
- Those with knee problems should modify the movement
- Those with hamstring injuries should limit the range of motion
Güvenlik İpuçları
- Keep your back flat during the movement, do not round it
- Do not deviate your leg to the side as you lift your knee
- Aim for muscle contraction instead of uncontrolled swaying
- Perform an equal number of repetitions for both legs
İlgili Egzersizler
Benzer kas grubunu çalıştıran egzersizler
Egzersiz Bilgisi
Ekipman
Birincil Kaslar
İkincil Kaslar
Faydalar
- ✓Works the gluteus maximus muscle with body weight
- ✓Increases hip mobility and flexibility
- ✓Can be performed without requiring equipment
- ✓Supports core stabilization