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Kickbacks

  1. Place some pads under a flat bench until the height of the bench is more than the length of your thighs.

2. Lie face down on the bench in a way that your legs are completely in the air (Grab the bench with both hands to maintain balance). This is the starting position.

 

3. Bend your knees until your thighs are almost perpendicular to the ground.

 

4. Squeeze your glutes and lower back muscles to raise your legs back to the starting position.

 

5. Repeat this movement for the required number of reps.

 

Doable at:

Muscle group/groups:

Working muscle/muscles: