how to use COMPACT HOME GYM
HG COMPACT home gym exercise: kick back with low pulley
This exercise develops the buttocks.
Mainly the buttocks but also the hamstring muscles.
4 times 20 seconds.
Breathe out when bringing the leg back without unbalancing the pelvis, breathe in when returning to the start position.
SAFETY RECOMMENDATIONS AND TECHNIQUE
Slow and controlled execution
Start position: attach the strap to your ankle, connect to a low pulley. Move away from the pulley and place your hands on the structure framework. Keep your back straight (lumbar, dorsal, neck).
Execution: breathe out and contract the buttocks to pull your leg back as high as possible. Clench the buttocks in the middle of the exercise. Breathe in and slowly return to the start position holding onto the cable to the maximum. Change legs once you have completed the target number of repetitions.
Warning: the knee joint must be slightly bent so as to not work the hamstrings and to isolate the buttocks.
LEVELS OF DIFFICULTY
It is also possible to complete the exercise with the knee bent at 90° in the start position in order to work the hamstring muscles.