Glute Kickbacks

A Simple Exercise To Strengthen And Tone The Hamstrings and Butt

Glute kickbacks are another natural boot camp exercise because they don’t require any equipment. Well, if you are on a hard surface, you’re going to want a mat.  Unless you're tough.

Also called the butt kickback, this exercise targets the butt and the hamstrings. It’s not all that complicated. One leg gets lifted using the glute and hamstring muscles while the other leg supports the lower body.

The trick is keeping everything else stationary and in the right position.  There is going to be a tendency to rotate the hips and pelvis, arch the back, swing the leg out of control, and any number of incorrect things. 

Practice the right technique and you will isolate and work the right muscles.  When you do that, you get the benefit.

Just like with any other exercise, when you start getting fatigued, pay extra attention to your form.  When your fatigue starts causing your form to break down, you're done.  Stop there.  That set is over.

Technique

• Start on your hands and knees.
• The arms are straight and parallel with your thighs, and your back is flat.
• The knees are bent at 90 degrees so the thighs are perpendicular to the floor.
• This is known as the tabletop position.
• Lift your right knee about an inch or two from the floor with the knee still bent. This is the starting position.
• Keep your pelvis stationary.
• Rotate your right leg up and back in a controlled motion, maintaining the 90 degree knee bend, until your right thigh is parallel to the floor and your heel is facing the ceiling.
• Flex your butt for a one count while your leg is extended.
• Lower the leg back to the starting position. Do not just drop it! Lower it in a controlled fashion.
• Repeat 15 or 20 times and switch legs.
• Do 3 to 5 sets with each leg.

Keep In Mind...

• Do not allow your pelvis to move while your leg does.
• Keep you back straight and parallel to the floor. Do not arch it while kicking your leg back!
• Make sure the movements are smooth and controlled. That will work the muscles better, help prevent injury, and help you maintain your form.
• Make sure your head remains in line with your upper body.
• Do not raise your leg higher than your thigh parallel to the floor. Any more than that could put pressure on the lower back.
• Bring your leg as far forward as you can when lowering to the starting position to get a full range of motion.

Modifiers

• When glute kickbacks get too easy and you have to do 100 reps to get anything out of them, you can add resistance by putting a dumbbell behind the knee or wearing an ankle weight.

You will see some glute kickbacks performed by kicking the foot back and up and finishing with the leg almost straight and at a 45 degree angle with the floor. The benefit is you feel it a little bit more in the hamstring. But you have to concentrate even more on keeping your back straight.