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.