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Lunge Hinge Backstop
Beginner 36 min

Lunge Hinge Backstop

Calories

260 kcal

Equipment

Ankle Weight, Smith Machine, Hyperextension Bench, Dip Bar

Intensity

—

Focus

Glutes, Quads, Hamstrings, Lower Back, Abs

Workout Exercises

1

Ankle-Weight Donkey Kick

8 min

Ankle Weight Glutes

Description

A classic glute isolation move performed on all fours where you drive one heel up and back against the resistance of an ankle weight, emphasizing hip extension while keeping your spine neutral.

How to perform

  1. Step 1

    Step 1

    Set up on all fours with your hands under your shoulders and knees under your hips. Keep your back flat and your ribs down so you don’t arch your lower back. Wear the ankle weight snugly on one ankle and let that knee hover comfortably under your hip.

  2. Step 2

    Step 2

    Stay on all fours with a tight core and a flat back. Lift the weighted leg by driving your heel up toward the ceiling, keeping the knee bent and your hips square to the floor. Stop at the top when your glute is fully squeezed and your low back still feels neutral.

  3. Step 3

    Step 3

    Lower the weighted leg with control until your knee is back under your hip. Keep your shoulders stacked over your hands and avoid shifting your weight side to side. Reset your brace and repeat the same smooth kick on the next rep.