Kickback Exercise Guide: How to Master Kickbacks

A kickback, also known as a glute kickback, is a bodyweight exercise that targets muscle groups throughout your lower body—specifically your glute muscles. Perform kickbacks by getting on all fours or in a kneeling push-up position. Keep your back straight and your core engaged as you lift one leg up behind you. Other variations of the kickback exercise include banded kickbacks using a resistance band and cable kickbacks using a cable machine. With regular practice, kickbacks can help build strength for other lower-body workouts like lunges and squats.

Kickbacks target several muscle groups.

• Glutes: With proper form, kickbacks are one of the best exercises for working your glute muscles, including the gluteus maximus, gluteus medius, and gluteus minimus.
• Hamstrings: The kickback movement pattern activates the hamstrings on the back of your legs as you lift them behind you.
• Core: Your core acts as a stabilizer during kickbacks. Remember to keep your core engaged throughout your kickback exercises.

For kickbacks, begin with 2–3 sets of 10–15 repetitions on each leg. Choose a number of repetitions that will allow you to maintain good technique throughout your workout.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees, and your hands should be directly under your shoulders. Grip the ground with your hands and rotate your shoulders outward to engage your lats.
2. 2. Your pelvis should be slightly tucked, and your ribs should be down. Pre-tension your shoulders and hips while engaging your core. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this position.
3. 3. While maintaining your alignment, squeeze your right glute to begin to push your right heel toward the ceiling. Pause at the top of the movement. Your shoulders and hips should be parallel to the floor and your pelvis should remain still. Your right leg should be at a 90-degree angle.
4. 4. While maintaining your alignment, bring your right leg back to the starting position without contacting the floor.
5. 5. Repeat for your desired number of repetitions before switching to the left leg.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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