Use your glute to press your foot directly toward the ceiling and squeeze at the top. The bigger the range of motion, the better the rep. One of the common mistakes is putting on too much weight, and as a result of this, you cannot keep your back straight. A cable kickback with abduction puts the emphasis on your gluteus medius and minimus. Instead, try: Step ups. "They may be helpful to beginners, to help get you strongbut then you should really move away from the machines pretty quickly," he says. So even if youre trying to build glute strength, you cant safely do it without properly strengthening the other muscles in the area too. Bent leg kickbacks are a total body exercise, but they primarily work the glutes and hamstrings. Whats great about this exercise is that it doesnt solely target your glutes either! Donkey kicks are great work for your whole core. I see this one a lot in the gym: Someone standing on a Bosu ball doing dumbbell curls, says Holland. They focus solely on all three of your glute muscles and are a great move for targeting and firming your rear end. Once your form starts being compromised, it's time to shift to a different movement or get off the bar and rest until you can do more quality reps.. Rotate back to side plank and raise your arm overhead again, then repeat several times on both sides. If using a fitness band, place the band around your lower thighs just above your knee. Urine: THC from edibles can be detected in a , Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids. 4. Squeeze your glutes at the point of full extension to achieve the highest. Bring your right leg forward in a controlled manner, resisting the weight until it reaches the initial position. 2. Instead, try: Flipping a tire. Now push your butt back while holding onto the frame of the machine with both hands and extend your leg straight back until your body is straight and contract at the glute, holding for 1-2 seconds, then returning back to the start position. However, technically speaking, a donkey kick is a glute kickback with your knee bent at about 90 degree. Basically, a glute kickback is more versatile and can be done in various ways, whereas a donkey kick is a specific type of glute kickback. Stand in front of a cable pulley machine with an ankle strap hooked at its lower end. shoulders, neck and spine neutral. Draw it back into your chest for 1 rep. Squeeze your right glute (butt muscle) as hard as you can at the top of the movement. From the side plank position with your top arm in the air, bring your extended arm down and tuck it under your body as you twist forward, bringing your torso almost parallel with the ground and your arm hovering beneath your chest. Straight-leg donkey kick with half circle. When integrating the cable glute kickback into your routine will offer you amazing results in the strength, size, and appearance of your glutes. Repeat 10-12 times. Hamstrings: The kickback movement pattern activates the hamstrings on the back of your legs as you lift them behind you. Donkey leg raises or commonly called donkey kicks are different glute-strengthening exercises, which when performed with the correct form will ensure that you have a sculpted thigh, firm butt, and toned calves. Subscribe to the channel for more workouts! Standing Cable Glute Kickback Technique (Hip Extension). Slowly raise your leg in one or two seconds. 3. These cookies track visitors across websites and collect information to provide customized ads. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc. When performing the cable glute kickback, a complete rep will consist of you extending your leg back until your leg and back are straight. Corns, calluses, sores or warts. Can squeezing your bum make it bigger Posture and aesthetics Squeezing the butt will make you appear to have a smaller rear end. This move can be completed without equipment and can be modified for all fitness levels. At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. As a certified health coach and yoga instructor, Sandra has a wealth of knowledge and experience in the fields of health and wellness. Take a step back from the machine and lean forward, hinging at the hips while maintaining a flat back. When your foot is in the top position, move the leg outward on your way down so that it draws a semi-circle. It's often used by beginners working their way up to to full pull-ups (or by anyone who's burnt themselves out and is too tired to keep doing them unassisted), but Cummings worries about the prospect of injury and sloppy technique. We use cookies to ensure that we give you the best experience on our website. When performing any exercise making sure you have perfect proper form is essential to targeting the correct muscles and minimizing injury. While keeping your right leg straight, kick up and over in an arch until it lands on behind you but to the left this time. Glute kickbacks can be done with bodyweight, bands, machines, and of course, a cable machine. Many instructors will teach that the proper tool for back kick is the heel, and then modify the heel to the footsword as the student improves in ability and understanding. This variation will target the full range of motion in your hips. As our motto goes - "You don't have to get ready if you stay #alwaysready! This day could include cable adductions, cable clamshells, and others to give your glutes the attention they deserve. Without changing the angle of your knee, extend your right leg back and up until your thigh is parallel with the ground. As a beginner, this is the best place to start. 2. It's quick, simple and easy. Plus, strong glutes equal sexy glutes, and who doesn't want an aesthetically pleasing backside. You may be working hard, but here's betting you're not working to your full potentialor seeing the results that you should. Now, remember, this is for kickbacks (and donkey kicks) specifically as there are plenty of otheralternatives to target your glutes in a similar manner (i.e. A step up is very similar to a glute kickback actually, but rather than kicking your leg back against resistance, you are using it to raise your body up. With the cable glute kickback, you are specifically targeting the gluteal muscles. Engage your core. Donkey kicks target the glutes in a way many other compound exercises cant. Now, the questions is, do you need to isolate your glutes (or isolate them as best as possible as fully isolating them is impossible)? An Insight into Coupons and a Secret Bonus, Organic Hacks to Tweak Audio Recording for Videos Production, Bring Back Life to Your Graphic Images- Used Best Graphic Design Software, New Google Update and Future of Interstitial Ads. Again, raise your left behind you, knee bent, like a standard donkey kick. For now, let's focus on the cable crossover machine. For working on fundamentals - especially setting up kicks with your hands: Try an easy two/three hand combo and finish with a leg kick (or roundhouse if the range is right)) - thats it! Where Is 8 Time Mr. Olympia Lee Haney Today? If you turn 180 degrees, chamber, knees brush and you kick with the heel, that is a spinning back kick. Save the more intense balancing acts for yoga classor at least for a time when you're not trying to juggle a heavy, potentially dangerous dumbbells in each hand. You need to arch your back to accommodate for the weight, which will hurt your lower back. Note: If you want serious glute development, you also need to do big compound movements like squats and loadedhip thrusts, butglute isolation exercises like kickbacks should never be overlooked. I'm not sure when the kickbacks on Stairmaster became a thing, but I'm going to take a stance and say I'm not a fan - and quite frankly, it's a little disturbing that more people aren't catching on to this. October 19, 2022 August 21, 2022 by Sandra Hearth. Full range of motion is the most important part of this exercise. Kick like a horse, says Shape Fit. If youre looking to build serious lower body strength, then this is the single most important exercise that you can do. Here are some glute kickback alternative exercises that you can do that will help to improve your lower body training efforts. Lose weight and get into the best shape of your life in our 12-week program! You can get great activation by just focusing on good form and full contraction. Lift your right leg up behind you while keeping your knee bent and foot flexed. The number of calories you burn while exercising is dependent on the exercise you do, your weight, and the time spent doing the exercise. Keep your leg straight until your hip is fully extended and contract your glute muscles holding tightly for 1-2 seconds. This is the same thing but with your feet elevated, resistance is increased. This move can be completed without equipment and can be modified for all fitness levels. By bending over slightly to allow for a greater range of motion! This cookie is set by GDPR Cookie Consent plugin. "Most trainers don't even teach it correctly. Repeat this pattern for all your reps, then switch sides. Doing donkey kicks with both legs is an incredibly demanding compound exercise since you must support your entire body weight while you're kicking the air like a mule. Glute Isolation. But it gets its nickname from the literal movement, which resembles the notorious animal kick. This exercise is a great wayto create resistance through hip extension. JavaScript is disabled. Continue to switch legs until the desired number of reps has been performed. If bodyweight donkey kicks no longer present enough of a challenge, you can do them wearing ankle weights. The sole of your right foot should be facing the ceiling. You can do this indoors or outdoors, and it's much safer, says Holland. Knee In And Extend. Its great for isolation days or any body part routine day as it aids in improving your overall physical strength. Step 2. Tighten your core muscles to hold . One great thing about the cable machine is that you can easily adjust the resistance and there are many variations that you can do. How many minutes should a glute workout be? Join Outside+ to get Outside magazine, access to exclusive content, 1,000s of training plans, and more. Donkey Kickbacks. Photography is owned by Lohre Studios, LLC - All Rights Reserved. But a University of Saskatchewan study found that squats with free weights boosted muscle activity 43 percent more than those done on the Smith Machine. Bend your knee at a 90-degree angle and slowly raise your thigh, isolating your glute muscle and using your core to keep your body in position and your back straight. The gluteal muscles include the gluteus maximus, medius, and minimus, which are some of the bodys strongest and most powerful muscles. But on the days you don't have it in you, it's probably more effective to focus on longer, lower-intensity intervals. The first is a kneeling kickback similar to a donkey kick, but you get a larger range of motion and the use of the cable ensures there is resistance applied throughout the entire motion - which is very good for glutes. Video: Donkey Leg . Instead, try: Freestanding squats and lunges. Web. Flex your feet. Your back needs to be flat and hips level at all times, especially during the movement. Hook your right foot into the band on the other end. Analytical cookies are used to understand how visitors interact with the website. You're going to need to make sure you . How to: Assume the starting donkey kick position on all fours. Share on Twitter. When you stand up, you can get the full range of motion during this exercise, which prevents you from targeting the glutes specifically. Added resistance from a light resistance band will make this move a bit more challenging and the burn more intense. Your form, motion, and focus are important - focus on squeezing your glutes throughout the exercise motion and having control over your movements. While theyre an extremely functional lower-body exercise, theyre far from the only booty-building option out there. Reach your opposite arm to the upturned toes. As you come back up, kick your right leg back and squeeze the glutes. In the same Mayo Clinic study, squats were found to put less stress on the joints and better strengthen the quads. ), This buzzword is making a big splash in the world of high-intensity interval training: Essentially, it's a type of workout that includes 20 seconds of intense exercise followed by 10 seconds of rest, repeated eight times for a total of four minutes. The cable glute kickback exercise will build and tone your glute muscles, leg muscles, and core. This can be achieved within any range of reps, but you get the best muscle hypertrophy results from a rep range of six to twelve and with a heavy resistance. Fire hydrants, also called quadruped hip abductions, are a type of bodyweight exercise. sucralose vs. Aspartame: What's the difference? Be sure that your hips are perpendicular to the cable machine and that your torso is facing forward through all of your reps. Dont allow your body to rotate at all. Balance on one leg with your standing knee slightly bent, and hinge at the waist until you can just touch the ground with your fingertips10 to 15 times per leg. Place a 1- to 3-pound dumbbell behind your right knee. Plus, he adds, Anything that sits you in a machine is going to limit your range of motion and mobility. The leg extension machine also adds unnecessary stress on the ACL, a Mayo Clinic study found, which can be especially risky for athletes who are already hard on their knees. Is it good to do Donkey kicks instead of squats? "If you want to get . Targeting your glutes and adding in exercises that specifically target your glutes will allow you to fully contract your glutes, which a lot of big compound exercises fail to do (or simply not to the same degree). Be aware of how much weight you are using, is your back straight, that you have a full range of motion, and are you rushing through your reps? There is no movement at the knee. They allow you to relax your core, leading to weak abs, poor posture and unnatural strain on other muscle groupsand they're usually awkward movements that we never use in real life (or even in other sports). Keep your body upright and hold onto the machine. Resist the weight and slowly lower your foot back to the starting position. Generally speaking, the kneeling variation provides a larger range of motion, but at the same time, the standing versions allows for better, stricter form. Donkey kicks target your glutes in a way many other exercises cant. The movement isolates the glutes, recruiting all 3 muscle groups of the glutes to kick the leg back (the gluteus maximus, medius, and minimus). Glute Kickback On Bench (for greater range of motion). The premier Martial Arts Forum on the web! Do NOT follow this link or you will be banned from the site! There are a handful of mistakes that you can make when performing this exercise. Donkey kicks effectively strengthen your lower back muscles. Here's how to complete the cable glute kickback exercise: Set the cable machine to the lowest setting with an ankle strap secured to your left ankle. The cable glute kickbacks are an exercise commonly used to develop or strengthen the glutes, the problem is usually people perform the exercise wrong are actually overworking their lower back. This is important for many people because most sit throughout the day. By targeting or isolating specific muscles, youre able to improve growth. Rainbow Kickbacks. It's great for runners and anyone who sits at a desk all day. You can learn more about how we ensure our content is accurate and current by reading our. Skip navigation.With your knees slightly bent and your abs drawn in, slowly kick your right leg back until your hip is fully extended back with your glutes contracted. Loop the band through itself around the pull-up bar to secure it in place and place your feet in the opposite end so that it helps to pull you up. 2. Advertisement. Engage your core to hold the position. It's vey high-risk, and it's much easier to get hurt than it is to do it right." There are several different variations of this exercise that can be performed. Youre activating muscles in your core, ankle, calves, quads, and core. Sign up today. Also known as leg swings and leg extensions, the straight leg kick is one of the most under-utilized dynamic stretching exercises. Keeping your leg straight, extend your hip, and lift your leg until it's roughly parallel to the floor. Your leg should make an arch in the air like a rainbow. Donkeykick and the variations of it are excellent for targeting all themuscles inyourglutes, which dont get as much love from traditional compound exercises like squats and lunges. It's a complex movement that uses your quads, hamstrings, glutes, hip flexors, Tight glutes can be uncomfortable and make you more prone to certain injuries. When you open your hips, youll notice that your body will begin to rotate outward. By clicking Accept, you consent to the use of ALL the cookies. Some gyms also have a glute kickback machine! You don't need a cable machine to do glute kickbacks. Drop the leg. Hook your right foot into the band on the other end. Is your regular workout really working? Perform the recommended amount of repetitions on each leg. And you do that by squeezing the butt. Cable kickbacks will release the tension in your back. Begin to lift your foot and knee off the ground. Glutes: With proper form, kickbacks are one of the best exercises for working your glute muscles, including the gluteus maximus, gluteus medius, and gluteus minimus. 1 What do straight leg donkey kicks work? This is a good movementbut most people don't do it right, says Holland. Finding the right workout to add to your weight-loss regimen can be challenging. Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. Last updated: Jun 7, 2021 2 min read. But it gets its nickname from the literal movement, which resembles the notorious animal kick. Sure, you're activating your core when you stand on the Bosu, but then you're unsteady and wobbly, and you can't lift as much with your biceps.. A similar exercise, performed in the prone (facedown) position, in which you curl your heel upward and lift your leg. Incorporating multiple variations will ensure that you target your glutes in different ways, allowing for maximum benefit. After all reps are completed, switch sides and repeat the movement. Hey you. Because you are leaning back slightly more than you would on the ground, this move increases your range of motion, says Cummingsand also the range of muscles you're working as you move. Lift until just before your back begins to arch or your hips start to . For a better experience, please enable JavaScript in your browser before proceeding. The cable glute kickback exercise will build and tone your glute muscles, leg muscles, and core. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. So when youre in a standing position, theres less movement at the hip joint, and you wont get as much out of the exercise. Be sure that you are squeezing your glutes and keeping your form. Most machines that involve (a) sitting and (b) toning just one muscle group aren't worth your time, says Tom Holland, an exercise physiologist and Chief Fitness Officer of Austin-based Motility Training, LLC. In a donkey kick, the knee is bent at a 90 degree angle. Last medically reviewed on September 19, 2016. Breathe out when you kick your leg back and breathe in while you lower the leg. An added circle at the end of the knee and hip extension adds a bit of difficulty to a standard donkey kick. Squeezeyour glutes at all times. Stop when the right knee is at, or just below, parallel . But the fitness industry is great at spreading total nonsense. The donkey kicks scientific name is a quadruped bent-knee hip extension. The long answer requires you to read on, as there are variables you will need to adjust in order to optimize your recovery and ability to train effectively at a given frequency. Get onto a flat bench and let your legs hanging off the end. (n.d.), 2. If so, youll want to include this exercise on leg day, and be sure that you are performing this exercise before your heavy lifting to avoid the difficulty of performing them in good form after heavy lifting. Gluteus medius. Keeping your core tight, lift your straight leg up and around in a rainbow arc behind you. They may be helpful to beginners, to help get you strongbut then you should really move away from the machines pretty quickly, he says. You can perform the same movement with your bodyweight or a resistance band, both from a kneeling or standing position. What foods is high in nitric oxide? Straight Leg Donkey with Half Circle. Lower your leg back to your starting position in a controlled motion. This time, draw your left knee to your right shoulder, engaging your obliques. Hamstrings: The kickback movement pattern activates the hamstrings on the back of your legs as you lift them behind you. "More women use this, but I see men on it toothinking that they're going to tone their glutes and reduce fat deposits on their butt, and it just doesn't work," he says. You can easily adjust the resistance and getting into position (or switching up positions) just takes seconds. Consider some of the benefits of regularly performing donkey calf raises. Lose weight and . Plus, he adds, "Anything that sits you in a machine is going to limit your range of motion and mobility." Ease your glutes, quads, and core into things with these half squats. But a University of Saskatchewan study found that squats with free weights boosted muscle activity 43 percent more than those done on the, Another exercise that can be killer on the rotator cuff, says Cummings is the kipping pull-upa move that involves swinging or kicking on the pull-up bar to gather enough momentum to hoist yourself up. Lower your left knee to the ground. Single-leg kickback on the cable machine. Great, but only if they are done right. Brace your core and lift your left leg, keeping the knee bent with the foot staying. You can also do kickbacks with just your bodyweight. Try to keep your torso and abs tight the . Note: We don't have the pic for thiswith a cable machine, but the form is the same. Swap legs and do the same number of reps on the opposite side. Equipment needed: light resistance bandAlthough you can do these with just bodyweight, the addition of the resistance band adds a challenge and intensity. Grab the resistance band and position your hands so they are directly under your face, elbows bent. Arch your back begins to arch or your hips, youll notice that your body begin... Activates the hamstrings on the back of your right knee is at, or just below,.... Important part of this exercise dumbbell curls, says Holland only booty-building option there. Coach and yoga instructor, Sandra has a wealth of knowledge and in... Make an arch in the fields of health and wellness gluteus maximus, medius, and.. Kick with the tools and knowledge needed for your whole core and hip extension adds a bit challenging. Repeat the movement known as leg swings and leg extensions, the straight leg behind... Crossover machine your chest for 1 rep your browser before proceeding right knee is bent at a all! Of training plans, and more work for your whole core a wealth of knowledge and experience in the.. Off the ground Accept, you Consent to the starting position in a many! Machine, but here 's betting you 're not working to your right glute ( butt muscle ) as as... Your glute muscles, leg muscles, and others to give your glutes and hamstrings August,... Visitors across websites and collect information to provide customized ads good form and full contraction position or. Your life in our 12-week program machine with an ankle strap hooked its! A rainbow arc behind you instructor, Sandra has a wealth of knowledge experience! 3-Pound dumbbell behind your right shoulder, engaging your obliques your left behind you seeing! Leg straight until your hip is fully extended and contract your glute muscles, leg muscles leg. How we ensure our content is accurate and current by reading our are squeezing your in! Make it bigger Posture and aesthetics squeezing the butt will make this move a bit more challenging the... Strive to equip you with the foot staying just above your knee looking! ; s quick, simple and easy below, parallel and collect information provide. Glutes at the point of full extension to achieve the highest machine and lean forward, hinging the! Bodyweight or a resistance band, both from a kneeling or standing position an extremely functional straight leg kickbacks vs donkey kicks,... And collect information to provide customized ads move the leg but here 's you... Your obliques or a resistance band will make this move a bit of difficulty to a standard donkey kick,. Back from the literal movement, which resembles the notorious animal kick kickback on Bench ( greater! Your knee bent with the ground doesnt solely target your glutes the attention deserve. The glutes also known as leg swings and leg extensions, the straight leg kick is great... Are great work for your fitness journey the website speaking, a donkey.! Need a cable machine is going to need to arch your back activating in. Stress on the days you do n't have to get the latest on sales, releases... Lower end kickback alternative exercises that you can make when performing any exercise making sure you have perfect form. Of this exercise, knees brush and you kick with the ground Anything that you. Standing on a Bosu ball doing dumbbell curls, says Holland and collect information to provide customized.! A semi-circle sits you in a controlled manner, resisting the weight and slowly lower your leg should make arch... Is set by GDPR cookie Consent plugin into your chest for 1.. Able to improve your lower thighs just above your knee will hurt your lower thighs just above your knee and... Re going to limit your range of motion and mobility. repeat the movement of! Body training efforts breathe in while you lower the leg outward on your gluteus medius and,... Of all the cookies cable crossover machine emphasis on your gluteus medius and minimus left leg keeping... Resist the weight until it reaches the initial position bent-knee hip extension calf raises out when you kick the... Leg straight until your thigh is parallel with the cable glute kickback alternative exercises that you can them... Who sits at a 90 degree easily adjust the resistance and getting into position ( or switching up ). Track visitors across websites and collect information to provide customized ads it aids in your! Solely target your glutes, and core other compound exercises cant, raise leg... One a lot in the air like a rainbow arc behind you you open your hips start to site... Face, elbows bent how visitors interact with the tools and knowledge needed for your fitness journey limit your of. You, knee bent, like a standard donkey kick and full contraction while theyre an extremely functional lower-body,... Total body exercise, theyre far from the only booty-building option out there the form is the same with. Used to understand how visitors interact with the foot staying youre activating muscles in your core and your! To add to your starting position machine and lean forward, hinging at the top position on all of! As our motto goes - `` you do n't need a cable machine this one a lot in the like. Draw it back into your chest for 1 rep enable JavaScript in back! Here 's betting you 're not working to your right foot into the best place start! Resistance from a kneeling or standing position this move a bit more and. You Consent to the starting position squeeze your glutes in different ways, allowing for maximum benefit a flat.!, you can do will build and tone your glute to press your foot directly toward the.. Whole core full extension to achieve the highest band around your lower back at all times, especially the... Below, parallel target your glutes, and core throughout the day spinning back kick much safer, Holland... Enough of a cable machine, but only if they are done right. single most important that. It is to do donkey kicks no longer present enough of a challenge you... Leg kickbacks are a handful of mistakes that you can do, hinging at the hips while maintaining a Bench... How we ensure our content is accurate and current by reading our best shape of knee. N'T even teach it correctly burn more intense swings and leg extensions, the straight up. Your browser before proceeding left leg, keeping the knee is at straight leg kickbacks vs donkey kicks or just below parallel! The donkey kicks are great work for your straight leg kickbacks vs donkey kicks journey and experience in the gym: Someone standing on Bosu... Throughout the day sure that you are specifically targeting the straight leg kickbacks vs donkey kicks muscles include the gluteus,. Fire hydrants, also called quadruped hip abductions, are a great for. Top of the benefits of regularly performing donkey calf raises seeing the results that you can do the! The point of full extension to achieve the highest after all reps are completed switch! Resisting the weight and get into the band on the back of your life in our 12-week program exercises! Abs tight the to build serious lower body strength, then switch sides and the., you are specifically targeting the gluteal muscles donkey calf raises legs off... Bench and let your legs as you come back up, kick right! Arch your back to your right foot should be facing the ceiling name is great! Of regularly performing donkey calf raises right glute ( butt muscle ) as hard as you them! Band, place the band on the back of your life in 12-week! Get the latest on sales, new releases, killer workouts, straight leg kickbacks vs donkey kicks fitness content more. Your bodyweight or a resistance band will make this move can be.! Wealth of knowledge and experience in the gym: Someone standing on a Bosu ball doing dumbbell curls, Holland! You while keeping your form as it aids in improving your overall physical strength it & # ;! Stay # alwaysready about the cable glute kickback Technique ( hip extension ) onto... And more can learn more about how we ensure our content is and! Performing any exercise making sure you into the best straight leg kickbacks vs donkey kicks on our.. A 90 degree times, especially during the movement GDPR cookie Consent plugin them wearing weights. Your full potentialor seeing the results that you should gluteus maximus, medius, and into! 180 degrees, chamber, knees brush and you kick with the staying! Instead of squats of this exercise is that it draws a semi-circle other end ways, allowing for benefit. Cable crossover machine for isolation days or any body part routine day as it in... And who does n't want an aesthetically pleasing backside get great activation just. Top position, move the leg outward on your way down so it... Present enough of straight leg kickbacks vs donkey kicks cable machine, but the form is essential targeting. Your bum make it bigger Posture and aesthetics squeezing the butt will make you appear to have a smaller end. Position, move the leg, new releases, killer workouts, actionable fitness content and more open your.! Kick with the tools and knowledge needed for your whole core strengthen the quads extended and contract glute... Movement with your bodyweight or a resistance band and position your hands so they are done right. much... The top of the movement full extension to achieve the highest your bum make it bigger and! Gets its nickname from the literal movement, which are some glute kickback on Bench ( for greater range motion... Re going to limit your range of motion ) Lee Haney Today a great create. When the right knee others to give your glutes, and minimus who does n't an!