Introduction.
The Glute Kickback is a lower body exercise that primarily targets the glutes, but also works the hamstrings. This is a compound exercise which is well suited to beginner lifters.
Alternatives.
- Donkey kicks
- Clamshells
Technique.
- Kneel on a mat on all fours. Keep a 90-degree bend in both legs throughout.
- Raise one leg behind you, squeezing your glute muscles as you do, making sure to keep it at 90-degrees. Hold the top position for a second or two.
- Slowly lower it back to the starting position and repeat until failure, then switch to the other leg and repeat.
- Keep your core muscles tight throughout and keep both arms straight.
Leg Muscle Diagram.
