Single-Leg Glute Kickback Holding a Bench
Differentiation: Mechanics
This variation of a glute kickback is unique. Here is how: your keep your working leg straight. Keeping your leg straight forces your glutes to do most of the work. Isolating the effort to these muscles increases the strength and definition of your glutes overall. You use one leg for a full set, | then switch sides. Working individual sides allows you to focus on each glute individually. Finally, you stand for this exercise. Standing requires you to engage your core to maintain balance. Engaging your core eventually adds to the strength and endurance of your core.
Starting Position
To get into starting position, do this...
1) Locate a sturdy object such as a well-balanced incline bench.
2) Stand upright facing the back of the bench, chair or squat rack
3) ...with your feet forward and shoulder-width apart.
4) Grasp the top of the chair or squat rack with your hands slightly apart in order to balance yourself comfortably.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while lifting your right leg straight behind you as high as comfortably possible
3) ...while keeping your leg straight.
4) Hold for one second,
5) This is the ending position.
6) Then gradually inhale and lower your leg to the starting position.
7) Repeat reps for a full set using your that leg.
8) When all reps are finished, switch legs. Then, perform the same number of reps using your other leg.
Proper Form
Pay special attention to following proper form by...
Keep your leg straight while kicking your leg back to properly target your glutes.
Focus on pinching your butt muscles to activate the glutes.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
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