The glute kickback is an excellent exercise for targeting the glutes and hamstrings.
It is simple to do and can be performed with or without weights. To do a glute kickback with weights, you will need the following:
1-A weight bench
3-An adjustable strap or band
Step 1: Lie on your stomach on the weight bench with your feet flat. Hold a weight in each hand, with your arms straight by your sides.
Step 2: Pull your abdominal muscles so your back is straight and your pelvis is tucked under.
Step 3: Keeping your abdominal muscles pulled in, lift one leg off the ground and extend it back behind you. Stop when you feel a stretch in your glutes and hamstrings.
Step 4: Pause for a few seconds, then slowly lower the leg back to the starting position. Repeat with the other leg. You can make this exercise more challenging by adding weights or doing it one leg at a time.
Doing the glute kickback with weights is a great way to tone and strengthen your glutes and hamstrings. Give it a try today!
What Is a Glute Kickback?
A glute kickback is a simple but effective exercise that targets your glutes. You will need a weight bench and a weight plate to do a glute kickback. Place the bench in front of the weight plate and lie on your stomach with your legs together. Place your hands on the bench and lift your torso off the ground.
Extend one leg back and squeeze your glutes at the top of the extension. Hold for a moment and lower the leg back to the starting position. Repeat with the other leg. Glute kickbacks are a great way to tone and strengthen your glutes. They can also help to improve your hip and knee stability.
If you are new to this exercise, start with a lightweight. You can increase your weight as you get stronger.
Here’s a quick overview of how to do a glute kickback:
1-Place a weight bench in front of a weight plate.
2-Lie down on your stomach on the bench, with your legs together.
2-Rest your hands on the bench.
3-Lift your torso off the ground.
4-Extend one leg back and squeeze your glutes at the top of the extension.
5-Hold a moment and lower the leg back to the starting position.
6-Repeat with the other leg. Start with a lightweight and increase the weight as you get stronger.
How to Do a Glute Kickback With Weights?
You will need the following:
1- Weight bench
2- Weight plates
3- Ankle weights (optional)
1. Sit down on the weight bench and place your feet flat. If you are using ankle weights, put them on at this point.
2. Hold a weight plate in each hand and lean back, so your torso is parallel to the ground.
3. Keeping your back firmly against the bench, lift your legs off the ground and extend them behind you.
4. Pause for a moment and slowly lower your legs back to the starting position.
How to Do a Glute Kickback Without Weights?
Here is how you can do a glute kickback without weights:
1. Place your hands and knees on the ground and position your feet together.
2. Engage your abdominal muscles to stabilize your spine and lift one leg off the ground, extending it behind you.
3. Keep your abdominal muscles engaged and your spine neutral as you pulse your leg up and down.
4. Switch legs and repeat.
Benefits of Doing Glute Kickbacks
Not only are glute kickbacks a great way to work your glutes, but they offer other benefits as well. For one, they help to improve your balance and coordination. They also help to strengthen your back muscles, which can help protect you from injuries. And finally, they are a great way to increase your flexibility.
Muscles Worked During a Glute Kickback
You work your glutes, hamstrings, and calves when you do a glute kickback. This is a great bodyweight workout you can do at home without requiring equipment.
To do a glute kickback, you’ll need to find a sturdy surface to stand on. You can use a weight bench, the edge of a stairwell, or even a sturdy chair. Place your hands on the surface for balance, and then slowly lift one leg straight back while keeping your abdominal muscles pulled in tight. Hold for a few seconds, then lower the leg to the starting position. Repeat with the other leg.
Variations of the Glute Kickback You’ll need a weight bench and some weights to do a glute kickback with weights. Sit on the bench with your feet on the ground and your knees bent. Hold a weight in each hand and lean back, so your torso is parallel to the ground.
Extend your legs straight back and lift your heels off the ground. Keep your abs engaged and hold for two seconds before lowering your heels to the ground. Repeat for 12-15 reps.
Hip and Glute Exercises You’ll need to find an appropriate weight to do a glute kickback. You can use a barbell, dumbbell, or weight machine. If you’re using a weight machine, find the hip abduction/adduction machine.
Once you have your weight, lie down on your back with the weight in your hand. Bend your knees and place your feet flat on the ground. Keep your core engaged and lift your hips off the ground, so your body is straight from your head to your heels.
Slowly raise your leg until it’s parallel to the ground, then lower it back down. Repeat this motion for 12-15 reps before switching to the other leg.
You can do a glute kickback with or without weights, but adding weights will make the exercise more challenging. If you’re just starting out, you may want to try the move without weights to get the hang of it. To do a glute kickback with weights, hold a weight in each hand and stand with your feet hip-width apart. Bend your knees and hinge at the hips, so you’re leaning forward slightly, then lift your left leg behind you and extend your hips until your left thigh is parallel to the floor. Pause for a moment, then lower your leg back to the starting position. Repeat with the right leg.