The Glute Kickback exercise is a popular strength training exercise that targets the glutes, hamstrings, and lower back muscles. It is performed using a resistance band or ankle weights to provide added resistance and intensity to the exercise.
How to perform
Step-by-step instructions for performing a Glute Kickback exercise:1. Begin by attaching a resistance band to a sturdy object or securing ankle weights to your ankles.
2. Get down on all fours on a mat or padded surface, with your hands directly under your shoulders and knees directly under your hips.
3. Engage your core and keep your back flat throughout the exercise to maintain proper form.
4. Keeping your right knee at a 90-degree angle, slowly lift your right foot towards the ceiling, driving the movement from your glutes and hamstrings.
5. Squeeze your glutes at the top of the movement, then slowly lower your leg back down to the starting position.
6. Repeat the movement for the desired number of repetitions on one side before switching to the other leg.
7. Perform the Glute Kickback exercise for 2-3 sets of 12-15 repetitions on each leg, with a 30-second rest between sets.
8. To increase the intensity of the exercise, try using a heavier resistance band or ankle weights, or adding a pulse at the top of the movement for an extra challenge.
9. Remember to breathe consistently throughout the exercise and focus on contracting your glutes with each repetition to maximize the effectiveness of the exercise.
Equipment required
No equipment required