Hips & Buttocks, Hyperstrike Exercise Videos, Legs


[Elite_video_player id=”303″]

Muscle Groups
  • Hips & Buttocks
  • Legs
  • Foot speed
  • Leg co-ordination
  • Agility


The back pedal exercise is a good dynamic warm-up for agility drills or running. This exercise can also be used to improve sports performance for football, soccer and hockey. Make sure you find an open space to run backwards and know what is behind you. Try to increase you foot speed without breaking your mechanics. This can also be used as a cool down exercise to balance out development between the quads and hamstrings.


  • Keep a low center of gravity throughout.
  • Keep your chest up.
  • Quickly pedal backwards, swinging your elbows and allowing your hands to move forwards and backwards.


  • Dragging the feet
  • Hunching
  • Slow, lazy movement