Glute - Kickback
Recommendations: 1-3 Sets, 10-15 Reps
Beginner Glutes Hamstrings Strength Body Only Push Compound Gym Home
Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.
Benefits: This is a good exercise for core glute muscle development.
On an exercise mat, position yourself on your hands and knees. Your hands should be about shoulder-width apart. Your back should be parallel with the floor. Face forward, not downwards. This is the starting position. Keeping your right knee bent, kick that leg behind you so that your foot rises up towards the ceiling. Be sure to really flex your glutes for a one-second count when your right leg is fully extended behind you. Exhale during this movement. Return the right leg to the starting position. Inhale during this movement. Repeat for the recommended amount of time. Repeat with the left leg. Keeping your left knee bent, kick that leg behind you so that your foot raises up towards the ceiling. Be sure to really flex your glutes for a one-second count when your left leg is fully extended behind you. Exhale during this movement. Return the left leg to the starting position. Inhale during this movement. Repeat for the recommended amount of time.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.
Step 1
Position yourself on your hands and knees, hands shoulder-width apart, back parallel to the floor, facing forward.
On an exercise mat, position yourself on your hands and knees. Your hands should be about shoulder-width apart. Your back should be parallel with the floor. Face forward, not downwards. This is the starting position.
Step 2
Kick your right leg so that your foot rises to the ceiling, flexing your glutes.
Keeping your right knee bent, kick that leg behind you so that your foot raises up towards the ceiling. Be sure to really flex your glutes for a one-second count when your right leg is fully extended behind you. Exhale during this movement.
Step 3
Return the right leg to the starting position.
Return the right leg to the starting position. Inhale during this movement. Your hands should be about shoulder-width apart. Your back should be parallel with the floor. Face forward, not downwards.
Step 4
Kick your left leg so that your foot rises to the ceiling, flexing your glutes.
Keeping your left knee bent, kick that leg behind you so that your foot raises up towards the ceiling. Be sure to really flex your glutes for a one-second count when your left leg is fully extended behind you. Exhale during this movement.
Step 5
Return the left leg to the starting position.
Return the left leg to the starting position. Inhale during this movement. Your hands should be about shoulder-width apart. Your back should be parallel with the floor. Face forward, not downwards.