Standing Kickbacks

Standing Kickbacks are an excellent way to isolate your glutes.

Implementation:  With an ankle weight on one leg, stand facing a wall, leaning slightly forward so your whole body is in a straight line. Your weight should be shifted to the unweighted leg. Place one or both hands lightly on the wall, just for bal- ance. Now slowly move the weighted leg back as far as you can, feeling the contraction in your butt. The knee of your weighted leg should be slightly bent. Don't arch your back or overextend your leg. Hold for a few seconds before lowering. When you've done about ten reps, switch the weight to the other leg and repeat the lift again.