Glute kickbacks are an effective exercise for building lower body strength and definition. They’re a glute isolation exercise rather than a compound movement like squats.
In other words, this movement focuses on the glutes rather than engaging multiple muscle group
You can do glute kickbacks as a bodyweight exercise, with a resistance band, or using a machine.
The general positioning has you on all fours on the floor with one leg engaged moving unilaterally as you kick back one leg to full extension while bracing your core muscles.
The most common mistake people make when doing glute activation exercises is moving too fast and letting momentum shift the load away from the primary mover. If you swing your leg, you’re moving the focus away from the gluteal muscles. Avoid this by pausing at the top and bottom of each rep.
If you have a great range of motion, but you’re not feeling that glute activation, check that you’re using the proper form as explained by Christian in this video.
Once perfected, this glute exercise can help you improve gluteal muscle activation, progress your lower body strength and power, and contribute to a great looking physique!
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