Crossover kickbacks, also known as glute crossover kickbacks are weight training exercises, that work most of the muscles throughout your lower body, particularly your glutes (As the name suggests).
Compared to the conventional kickbacks, the crossover kickbacks are a little twisted, in that instead of a straight kickback as in the conventional version, you will be required to aim for the shoulder on the opposite side.
This exercise is efficient because it uses bodyweight as its main resistance. However, if you are the one to spice things a little bit up, you can always use accessories such as resistance bands and cable machines.
To know more about this amazing exercise, read on.
HOW TO DO CROSSOVER KICKBACKS PROPERLY
Follow this step-by-step guide to do the crossover kickback for maximum benefits and efficiency.
Start by an all-fours position, with your knees and feet flexed and fixed to the ground. You might want to use a mat to act as a cushion.
For a perfect form, your hips should be over your knees and your hands should be directly under your shoulder.
Ensure you are gripping the ground with your hands and rotating your shoulders outwards in order to engage your lats effectively.
All this while, your pelvis should be slightly tucked with your ribs down. Maintaining this alignment, squeeze your right glute in order to push your right heel towards your left side shoulder.
All this while, keep your shoulders parallel to the ground and your pelvis still. Your chin on the other hand should remain tucked as if you are holding an egg under it.
While maintaining the form, slowly bring your right leg down, back to the starting position and be careful not to contact the floor.
Repeat this for your desired number of reps before switching to the left leg.
WHAT MUSCLES DO CROSSOVER KICKBACKS WORK?
Crossover kickbacks target the following muscle groups.
These are the main muscles worked by the crossover kickbacks. With the right form, this routine is one of the best for hitting all your glutes: gluteal Maximus, gluteal medius, and gluteus minimus.
The kickback movement pattern of this routine will engage the hamstrings at the back of your legs. This happens as you lift your leg behind and across.
During this routine, your core will act as a stabilizer for the kickback movement. This will happen if you remember to keep your core engaged throughout the training.
CROSSOVER KICKBACKS BENEFITS
HELPS IN BUILDING LOWER BODY STRENGTH
By improving your lower body strength, you will enhance your lower body workout which will lower risk of you falling down or even knee injuries.
Additionally, by strengthening your lower muscles, you will also get the chance to perform other gluteal exercises like squats.
A stronger back will also play a role in your overall body posture as it will hold firmly your gluteal muscles.
ISOLATING GLUTE MUSCLES
This incredible exercise works to isolate the gluteal muscles.
Since it targets and isolates the gluteus maximus, gluteus minimus, and gluteus medias, it will be easier for you to work on strengthening the weaker ones and improving the strength of the stronger ones.
Working to isolate the specific muscles will in turn reduce the risk of muscle imbalances.
IMPROVING BOTH BALANCE AND STABILITY
Contrary to what people think, balance and stability play very crucial roles in the improvement of the core. In turn, the core also plays a huge role in general body stability.
Thus, a weaker core will put you at risk of falling or injuries due to poor body balance. As you kick back your leg during this routine, you engage your core muscles which strengthens them over time.
IMPROVES THE APPEARANCE OF THE BUTT
If you have been wanting to have a well-formed butt, this exercise should be your go-to. It will deliver just what you want since the glutes are its main target.
CROSSOVER KICKBACKS ALTERNATIVE EXERCISES
The following are more exercises that can act as substitutes for the crossover kickbacks.
This alternative focuses on working the gluteus medius and minimus.
It is similar to the conventional cable glute kickback however, as you do the kickback movement, you rotate your legs over a 90 degrees motion to the right or left.
As you perform this routine, remember to squeeze your glutes very hard at the top of the movement.
GLUTE PUSHDOWN MACHINE
This alternative is similar to the one highlighted above, only that it uses the glute pushdown machine.
While on set, you are required to adjust the leg pad for it to fit at the crook of your leg and proceed to push it back and front. You are also advised to engage your glutes to the maximum as you do this exercise.
This alternative will also work your glute muscles and additionally, include your leg muscles in the mix.
A key point in this one is that you should also aim to engage your glutes and also do the movements in slow controlled motions. Rushing can reduce the effectiveness of the work targeted on the main muscles.
COMMON CROSSOVER KICKBACKS MISTAKES TO AVOID
Avoid doing this exercise if you have a pre-existing condition. Instead, consult your doctor or physician first.
If you need to spice the exercise up, be keen not to ego lift. Only go for weights you can comfortably manage.
Do not expect too much immediately after beginning the exercise. Instead, if you want quicker results, consider performing proper warm ups before and also having a conducive diet.
Avoid using your legs to control the movements as this will steal potential gains from your glutes.
Avoid partial reps as these will not explore the maximum benefits of the routine.
With proper form and consistency, crossover kickbacks can serve to pave the way and enhance endurance in other lower-body workouts such as lunges.