Standing Glute Kickback

What is Standing Glute Kickback:

The Standing Glute Kickback is a glute exercise primarily targeting the gluteus maximus, the largest of the gluteal muscles. This exercise is performed while standing, usually with the support of a stable object like a chair or a wall, and involves extending one leg backward in a controlled manner to contract the glutes.

Key Benefits:

  • Gluteal Growth: This exercise directly works the gluteal muscles, especially the gluteus maximus, which is the largest, resulting in stronger and bigger glutes.
  • Hip Mobility: The gluteal muscles are directly involved in hip mobility, with other hip muscles involved in the movement to a lesser degree, improving overall hip mobility.
  • Lower Back Support: Strengthening the glutes and overall hip mobility contributes to improving lower back strength and reducing risks of back pain.
  • Convenience: This exercise can be performed virtually anywhere without equipment other than something to support yourself for stability, making it accessible and convenient for most individuals.

Variations:

  • Glute Kickback: A glute exercise performed on all fours, lifting one leg to extend the hip and contract the glutes.
  • Glute Bridge: A glute exercise performed by lying on your back with bent legs for support and extending the hips to contract the glutes.
  • Hip Thrust: A glute exercise performed by elevating the upper body on a bench and extending the hips to contract the glutes.
  • Cable Machine Glute Kickback: Use a cable machine with an ankle strap to perform the kickback with adjustable resistance.
  • Resistance Band Glute Kickback: Add a resistance band around your thighs or ankles to increase the intensity and provide extra resistance.

How to perform Standing Glute Kickbacks:

  • Starting Position: Stand tall with your feet hip-width apart. Grab or place your hands on a stable surface/object, like a chair or a wall, for stability. Slightly bend your knees and lean forward by bending your hips. Shift most of your weight on one leg, then lift the other leg and bend it more to around 110 degrees.
  • Execution: Extend your hips by lifting your kicking leg backward and extending it simultaneously, squeezing your glutes at the top. Hold this position briefly, then return to the starting position.
  • Repetition: Repeat this for your desired number of repetitions, then do the opposite side after resting adequately.

Breathing Technique:

Proper breathing is crucial for maximizing performance and maintaining stamina throughout the exercise. Experiment with what you're comfortable with and let you perform your best. For starters, you can try the following:

  • Inhale: Inhale at the starting position.
  • Exhale: Exhale at the end position with the hip fully extended.
  • Hip Extension: Aim for contracting your glutes at the end of each concentric phase by lifting your legs into full hip extension rather than simply lifting your legs backward.
  • Avoid Lower Back Arching: Maintain core tension, especially during the concentric phase (lifting your leg backward), and keep a neutral spine throughout the movement.
  • Unnecessary Hip Movement: Keep your hip position steady with core engagement, avoiding any hip rotation to engage the glutes more effectively.
  • Pelvic Position: Maintain a slight posterior pelvic tilt to engage the glutes efficiently.
    •

    Additional Information:

    Ways to make it easier:

    • Focusing only on the Concentric or Eccentric phase
    • Decreasing the Range of Motion - partial reps, only go as far as you can handle
    • Decreasing the lever - keeping the kicking leg bent or bent to straight leg
    • Making your position more upright
    • Regressing to an easier variation/exercise

    Ways to make it harder:

    • Playing with the Tempo & adding an Isometric phase (pause/hold)
    • Making your position more horizonal
    • Keeping your kicking leg straight
    • Adding resistance - wearing an ankle weight, using a cable machine or resistance bands
    • Progressing to a harder variation/exercise