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Glute Kickbacks (ankle straps)

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Glute Kickbacks (ankle straps)
Table Of Contents
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Exercise Description

Main Target Muscles

Glutes

Secondary Target Muscles

Hamstrings

Workout Type

Strength

Gym Gear

Bodyweight

Fitness Level

Beginner

Compound/Isolated 

Isolation

Power Move 

Push

Target Muscle: Glutes

Glute Kickback Overview

Glute kickback is also commonly known as quadricep hip extension. It is an excellent way to warm up the glutes and work on them. Some people also know this exercise as donkey kicks.

It is an ideal way to build muscle, improve balance, and build strength. Glutes actually hold the ability to support your entire body and render stability to your lower back to enable it to lift heavier loads. For this reason, it should be a staple exercise in your normal regimen. 

How to Do It

  1. Get on your fours, keep your hands under your shoulders, and knees under your hips.
  2. Keep a neutral spine, bend your knee at a 90-degree angle and kick the heel of your foot towards the ceiling. 
  3. Return to the starting position. Then repeat with the other side.
  4. Repeat for the desired number of reps. 

Glute Kickback Tips

  1. Make sure that your lumbar spine doesn’t move at all.
  2. While performing the reps keep your head down. You don’t have to look straight or ahead in this exercise.
  3. Ensure that your elbows are completely locked out.

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