Glute Kickbacks

A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required.

Workout focus:

 
Mainly bum (glutes) also legs (hamstrings)

Type of activity:

Strength and mobility 

Benefits:

A great isolation exercise for the glutes 

Time needed:

5 minutes 

Intensity level:

Easy to moderate 

Instructions:

Start on your hands and knees on the floor with your back parallel to the ground.

In a controlled motion, extend one leg with the foot raised up to a point that places it in line with the head.

Then bend your knee so that your leg is at a 45 degree angle with your foot above your head.

To gain maximum effect from this exercise concentrate on contracting the glutes throughout. Also contract your abdominal muscles to work your core stability.

Return the leg to the starting position and repeat with the other leg; then keep alternating your legs.

Begin with 10 repetitions on each leg, rest for 60 seconds and do another 1-2 sets.
 

How to make it more difficult:

Increase the number of repetitions or sets; you could also tie a small weight to your ankle to add more resistance.

Supplied by:
Sam Tilley
Fitness Instructor
Ships & Castles Leisure Centre

www.carrickleisureservices.org.uk