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Wednesday, 11 June 2014 00:00

Glute Kickbacks

Glute kickbacks are designed to build strength, and carve out shape in the muscles of your rear end (butt muscles). Though many leg exercises have stability and accessory help from the glutes, the kickback is a great way to isolate the specific muscle group of the glutes.

How To:

  1. Get into an all-fours position on the ground, hands and knees on the floor.
  2. Lift one leg up and kick it back into the air in a controlled motion.
  3. Return the leg back to the starting position, off the ground.
  4. Repeat as many times as necessary.
  5. Switch legs, and repeat the steps of the exercise.

glute kickbacks 

Keys To The Exercise:

  • How far forward you want to bend the knee is up to you, just do so comfortably.
  • Try to utilize a high leg kick, when moving the leg backwards in the kickback. The higher the leg kick, the more glute muscle built.
  • When kicking the leg back, hold the position at the top of the exercise for a count, then bring the leg back in for another rep.
  • Keep very still with all other parts of the body during the motion, in order to better isolate the glute muscles.

 

Published in Exercises