Glute Kickbacks
Description
A toned buttock region has long been considered a highly desirable physical attribute among both sexes. Women however, have the most difficulty maintaining the area because they are more prone to weight gain around the hip, thigh and buttock area. The glute kickback exercise is a great way to target and sculpt this problem area and best of all, it can be executed without bulky and expensive equipment. Going beyond the aesthetic benefits, training the glutes can translate into improved athletic function. Since the main gluteal function is hip extension, training them can improve running efficiency.
Execution
- Position yourself on your knees and hands so that you’re facing the ground.
- Slowly extend at the hip and draw one leg back. A contraction should be felt in the buttock on the same side as the extended leg.
- Lower the extended leg back down slowly while stopping short of starting position to keep the stress on the gluteal region.
- Repeat until desired number of repetitions are completed.
- Switch legs and repeat.
Variations
Adding angle weights or wearing heavy boots during execution will increase the resistance providing an advanced alternative.
Performing the exercise with the leg bent at a 90 degree angle will make the exercise a little bit easier for beginners.
Wide Leg Squat
Description
This modified version of the squat exercise can be performed in a variety of ways. Once you’ve mastered the technique, you can then add resistance through the usage of either a dumbbell, barbell or a smith machine. A major advantage of utilizing a wide stance is that it draws more recruitment from the adductor muscle groups (inner thigh region) than the traditional squat method, which utilizes a shoulder-width foot stance. This is actually one of the best inner thigh toning exercises.
Since this exercise effectively targets the inner thighs - a problematic area for many women - it comes as no surprise that you’ll commonly see females performing it. The movement description below is to provide a general guideline on how to perform the exercise without additional resistance. To implement weights and increase the difficulty, check the variations provided below.
Execution
- Take a wide stance and position your feet to a comfortable angle - approximately 45 degrees outwards. Spread your chest and flatten your back.
- Inhale and while keeping your back straight, drive the hips back and bend at the knees. Descend as far as comfortably possible but do not allow your legs to surpass a 90 degree angle.
- Exhale and drive the body back upwards while focusing on the muscular contraction within the glutes (buttocks).
- Repeat until the desired number of repetitions are completed.
Variations
Resistance can be added by holding a dumbbell (with both hands) and positioning it between your legs.
Resistance can also be added by performing the movement using a smith machine. When performing this variation, ensure that the bar is positioned comfortably across the upper back/rear shoulder region.
The logical progression from the smith machine variation has you performing the movement using a free-barbell. Again, ensure that the barbell is positioned comfortably across the upper back/rear shoulder region.