Home / Workout / Legs & Thighs / Glute Kickback Exercise – Important Steps to Perform

Glute Kickback Exercise – Important Steps to Perform

By on February 26, 2014

An easy way to tone and shape the butt is glute kickback which is one of the most favorite exercises for those who want to perform exercise while watching a movie or television.

  • The exercise is simple and does not involve many body parts at once. Therefore, most of the people find it easy to perform without having any difficulty.
  • Glute kickback would be great for improving glutes muscles while the hamstrings are the secondary targeted muscles group in this exercise.
  • This is also favorite for many trainees because of not involving any type of high or heavy equipment and the only thing you require is your own body.
  • The trainers recommend this exercise to the beginners especially because of the level of simplicity.
  • In the regular form of this exercise, you use alternative legs but to make a little variation, you can perform all repetitions at one leg and then go to the other leg.

How to Perform Glute Kickback?

  1. To begin with this exercise, kneel down with your knees on the floor.
  2. Arms should be placed on the ground with bent wrists.
  3. Keep your head into the forward direction and make 90-degree angle right between your calves and hamstrings.
  4. Attempt to raise your one leg and involve your hamstrings with back to bring them into 90-degree angle.
  5. This movement will contract your glute muscles and you should be holding this contraction position at the top for about a second.
  6. When you bring this move to the end, make sure your upper legs are into a parallel to the ground position while calves are into perpendicular position.
  7. Revert back to the starting position and breathe in.
  8. Do the same with the other leg.
Related Items