Glute Kickback
Glute Kickback is an exercise that targets the glutes, hamstrings, and calves. To begin, kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you in order to get into a kneeling push-up position. From this starting position, exhale and lift up one leg until the hamstrings are in line with the back, while maintaining a 90-degree angle bend. Contract the glutes throughout the movement and hold the contraction at the top for a second. Alternate legs until all of the recommended repetitions have been performed. Variations of this exercise include performing all of the repetitions with one leg first and then the other, as well as adding ankle weights.
Type:
Strength
Muscles Used:
Glutes
Level:
Beginner
Equipment:
Body Only
Benefits Of This Exercise
- Strengthens and tones the glutes, hamstrings, and calves
- Helps to build lean muscle mass
- Improves balance and stability
- Improves posture
- Can be done with or without weights for added resistance
- Can be modified for different fitness levels
- Can be done at home or at the gym
Step by Step Instructions For Glute Kickback
- Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- Exhale and lift your right leg up until the hamstrings are in line with the back while keeping the 90-degree angle bend. Contract your glutes and hold the contraction at the top for a second. Tip: Make sure your upper leg is parallel to the floor and your calf is perpendicular to it.
- Inhale and return to the initial position. Repeat the movement with your left leg.
- Continue alternating legs until you have completed all of the recommended repetitions.
Variations:
- Perform all of the repetitions with one leg first, then switch to the other leg.
- Add ankle weights for an extra challenge.
Warm Up Tips
- Start by kneeling on the floor or an exercise mat, with your arms extended in front of you and your head looking forward. Your knees should create a 90-degree angle.
- Exhale and lift up your right leg, keeping it parallel to the floor and your calf perpendicular to it. Contract your glutes and hold the contraction for a second.
- Inhale and return to the starting position. Repeat with your left leg.
- Continue alternating legs until you have completed all of the recommended repetitions.
Variations:
- Perform all of the repetitions with one leg first, then switch to the other leg.
- Add ankle weights to increase the intensity of the exercise.
Glute Kickback Safety Tips
- Ensure that you have proper form and alignment before starting the exercise. Kneel on the floor or an exercise mat with your arms extended in front of you and your head looking forward.
- Maintain a 90-degree angle between your hamstrings and calves throughout the movement. This will help target the glutes, hamstrings, and calves effectively.
- Contract your glutes throughout the movement to engage the muscles and maximize the benefits of the exercise.
- Hold the contraction at the top for a second to further engage the glutes and increase the intensity of the exercise.
- Remember to breathe properly throughout the exercise. Exhale as you lift up your leg and inhale as you return to the starting position.
- If you feel any pain or discomfort during the exercise, stop immediately and consult a fitness professional or healthcare provider.
- Start with lighter weights or no weights at all, and gradually increase the intensity by adding ankle weights if desired.
- Listen to your body and only perform the exercise within your own comfort and ability level. Do not push yourself too hard or overexert yourself.
- Always warm up before performing the glute kickback exercise to prepare your muscles and reduce the risk of injury.
- If you have any pre-existing conditions or injuries, consult with a healthcare provider before attempting this exercise to ensure it is safe for you
Incorporating Into Other Workouts
To incorporate the Glute Kickback exercise into your workouts, follow these steps:
1. Warm up: Begin your workout with a dynamic warm-up routine to prepare your muscles for exercise.
2. Set up: Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you. Ensure that your head is looking forward and your knees create a 90-degree angle between your hamstrings and calves.
3. Starting position: This is your initial position. Your arms should be spaced at shoulder width and perpendicular to your torso.
4. Perform the movement: Exhale and lift up your right leg while maintaining the 90-degree angle bend. Contract your glutes throughout the movement and hold the contraction at the top for a second. Make sure your upper leg is parallel to the floor and your calf is perpendicular to it.
5. Return to the starting position: Inhale and slowly lower your right leg back to the initial position.
6. Alternate legs: Repeat the movement with your left leg, lifting it up as high as the hamstrings are in line with your back. Continue to alternate legs until you have completed the recommended number of repetitions.
7. Variations: To add variety to your workout, you can perform all of the repetitions with one leg first and then switch to the other leg. Additionally, for an extra challenge, you can add ankle weights to increase the resistance.
8. Cool down: After completing the Glute Kickback