If you desire a curvy, toned rear, then glute kickbacks is the right exercise for you! The glute kickback is an exercise that targets three lower-body muscles, hamstrings, core, and glutes.
Easy as it may look, glute kickbacks is a lot tougher and requires much skill and coordination.
For this exercise, choose a pattern that will enable you to sustain a good technique throughout your workout session.
- Start on all fours with your knees and toes in contact with the floor and your hips over your knees.
- Grip the floor with your palms and spin your shoulders outward.
- While breathing out, raise your right leg while lifting your thigh until it is aligned to the floor.
- Pause and hold your leg at the 90- degree angle for a few seconds before letting it down. Ensure your back is flat.
- Inhale as you let down your right leg slowly back to the starting position in about the time you used to raise it, without making contact with the floor.
- Repeat the pattern as much as you desire before switching to the left leg. Alternate your legs until you complete the desired set.
The kickback motion method activates the leg hamstrings when they are lifted behind. The core should be engaged since it acts as the stabilizer throughout the glute kickback exercise.
Glute kickbacks do not require any special equipment but can be modified with a cable machine and an ankle strap.
If you’re looking to make this exercise more challenging, then know that glute kickbacks can be modified in several ways to achieve an even more intense fat-burning workout.
MUSCLES WORKED BY THE GLUTE KICKBACK EXERCISE.
The glute kickback exercise specifically targets lower body muscles including the gluteus maximus, the core, and the hamstrings.
With the correct method, glute kickbacks have the best results if done consistently.
BENEFITS OF GLUTE KICKBACKS.
Glute kickback is a separation exercise. This implies that the exercise targets specific gluteal muscles unlike other workouts like squats and deadlifts.
Consistent glute kickbacks can even muscle distribution in the lower body.
Glute kickbacks enhance lower body strengths and vastly improve general performance in other exercises.
Glute kickbacks serve as add-on exercises and can greatly impact performance like in instances where you attempt to attain your maximum squat or deadlift.
The constant and alternate leg lifting pattern works the calves, quads and the core to stabilize the body throughout the workout session.
This pattern largely impacts body control and heightens the mind and body connection, which is a basic balancing skill.
IT IS EASILY ACCESSIBLE.
Unless you are looking to modify the exercise, no special equipment is required. What you need is adequate space to move about while performing the exercise.
ALTERNATIVES TO GLUTE KICKBACKS.
- Lie on your back and stretch your arms on your sides with your palms facing down.
- Bend your knees and contract your glutes as you lift your hips off the floor and your knees up toward your chest.
- Hold the position and gradually revert to the starting position and repeat.
- Begin with an all-fours position with your palms on the floor and your hands below your shoulders.
- Strut your abs and stretch one leg backward as far as possible.
- Clutch your glutes and gently resume the beginning posture. Alternate your legs and repeat.
LEG BACK TOE DOWN
- Assume a starting position of all your fours just like in the donkey kicks exercise.
- With your toes facing downwards, stretch your leg behind you.
- Squeeze your glutes to move your legs upward and downwards. Repeat the pattern as you switch legs as desired.
COMMON GLUTE KICKBACK MISTAKES
DRIVING THE MOTION USING THE LEG
People often use energy to swing back their legs while doing glute kickbacks using cables. Leg lifting during the exercise bars your glutes from potential gain.
Attempt to squeeze your glutes all through the motion instead of driving the ankle attachment back using your leg.
NOT CONTROLLING THE MOVEMENT.
Failing to control the movement bars completion of full reps when exercising. Effective glute kickbacks mainly depend on the motion range.
The further the leg stretch, the more tension in the glute muscles.
Having small pauses while in the top position helps you control the exercise on your own in the resuming phase of the initial kickback position.
STANDING UP STRAIGHT
Assuming straight postures while doing cable-glute kickbacks is another common mistake. Straight postures hamper your motion range during the session making it difficult to target the glute muscles. You can support yourself at the waist and bend over to access a better motion range.
Glute kickback is a vital exercise that cannot be overlooked if you wish to tone your glute and leg muscles and advance your gluteal muscle strength.
This exercise can be hard on the body parts regardless of the implemented techniques. Consistency in doing this exercise will greatly impact your workout results and make it easier with time. Start with less intense workouts and better your technique as you go.