The glute kickback is an isolation exercise that specifically targets the gluteal muscles. This movement helps develop glute strength and definition while also engaging the lower back and core muscles for stability.
Step by step guide:
- Start on hands and knees in tabletop position
- Align hands under shoulders and knees under hips
- Keep core engaged and back neutral
- Lift one leg with knee bent at 90 degrees
- Push foot toward ceiling by extending leg
- Squeeze glute at top of movement
- Keep hips level throughout movement
- Lower leg back to starting position with control
- Perform 12-15 repetitions per leg for 3 sets
Tips
Maintain stable spine position. Focus on glute contraction. Avoid arching lower back. Keep movements controlled and deliberate. Don’t rush through repetitions.
Benefits
Isolates and strengthens glutes. Improves hip extension. Enhances gluteal muscle definition. Develops unilateral strength. Helps improve hip stability.
Prevention
Keep core engaged throughout. Don’t overextend hip. Maintain neutral spine. Stop if experiencing lower back pain. Progress resistance gradually.
