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Glute Kickback

Exercise Data

Type: Strength Main Muscle Worked: Glutes Other Muscles: Hamstrings Equipment: Body Only Mechanics Type: Compound Level: Beginner Sport: NoForce: Push
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8.3

Out of 10

Excellent

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Glute Kickback Images

Glute Kickback
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Glute Kickback
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Glute Kickback Guide

Main Muscle: Glutes

  1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
  2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
  3. Go back to the initial position as you inhale and now repeat with the left leg.
  4. Continue to alternate legs until all of the recommended repetitions have been performed.

Variations: For this exercise you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.

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Tip: Glute Kickback

Exercise Rating
10/10

May 12, 2015 4:11 AM: Use mtaraborrelli1's tip above using a smith machine to do this exercise and your glutes will burn like crazy.

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Tip: Glute Kickback

Exercise Rating
10/10

Apr 12, 2015 5:01 PM: Some people do these on their forearms, is there any difference?

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Tip: Glute Kickback

Exercise Rating
10/10

May 1, 2014 11:51 AM: do this in a smith machine, IT'S KILLER

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Tip: Glute Kickback

Exercise Rating
10/10

Dec 30, 2013 11:38 PM: I do these in a standing position. It's a good way to gain balance.

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Tip: Glute Kickback

Exercise Rating
8/10

Jul 18, 2011 4:05 AM: Instead of wearing ankle weights, I push up with my foot against the bottom of the leg extension machine. This way it is lifting more weight than, I believe, is available from ankle weights.

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Tip: Glute Kickback

Exercise Rating
7/10

May 14, 2010 2:42 PM: fairly easy exercise, for more of a challenge, wear ankle weights!

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Review: Glute Kickback

Exercise Rating
8/10

Apr 22, 2010 1:12 AM: Cool Exercise..It helped me shaped my glutes..

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