You'll do this move in combination with move one, Peter Pan Kickbacks. "Because the glute max is a big muscle, it takes a few reps to start feeling this one," Elaine said. "That's why I recommend doing Peter Pan Kickbacks and then Four Point Kneeling back to back all on one side. You're sure to feel the burn!
- Begin on all fours with your hands under your shoulders and your knees under your hips.
- Just like in Peter Pan Kickbacks, it's super important to engage your core. Imagine pulling your bellybutton to your sacrum and your sacrum to your bellybutton.
- Lift your left knee off the mat and lift it up to hip height, bend that knee as tightly as you can, and squeeze that glute.
- Now lower and lift the knee, without resting the knee on the mat.
- Repeat 20 times on each side.
- To intensify, pulse your bent leg up toward the sky 20 times after completing all your full-range reps. To intensify the balance/core aspect of this exercise, lift and extend the opposite arm forward and hold there for the whole exercise.
"If you feel your wrists, you can come down onto your forearms," she said. "Another way to take the pressure off your wrists is to puff up the space between your shoulder blades. By engaging your serratus and rhomboid muscles, your weight won't drop into your wrists as much."
