This month’s exercise is a combination glue ham kickbacks to wall mountain climber.
A glute kickback is a type of strength exercise that works your glutes and hamstrings. It is relatively easy to do.
- Get into a kneeling push-up position on the floor. Your arms should be shoulder-width apart, and your head should be looking forward. The bend at your knees should create a 90-degree angle between the calves and hamstrings.
- As you exhale, life your right leg until the hamstrings are in line with your back while maintaining the 90-degree bend. While doing this movement, contract your glutes and hold the contraction at the top for a second.
- Inhale and go back to your starting position. Then, repeat with your other leg.
- Continue to alternate legs until you have completed your repetitions.
After completing your glue ham kickbacks, find a spot along a wall to do some wall mountain climber repetitions. Mountain climbers with your feet on the wall also helps you work your glutes, shoulders, and chest.
- To start, begin in pushup position with your feet pressed against a wall.
- Move your feet up the wall, using your hands for leverage. Be sure to push your feet into the wall or you will find yourself sliding down.
- Bring one knee towards your chest until your leg is parallel to the ground. Return your foot to the wall and switch legs.
- Alternate this process until you have completed your repetitions.
To see the glute ham kickbacks to wall mountain climber exercise in action, check out this video: