Follow along with Andrew Dettelbach for some quick tips on how to properly perform MonkeyFeet glute kickbacks. Please use a weight that is most comfortable for you.
Kickbacks are a classic exercise to build strength in the glute and the hamstring, with the Monkeyfoot it’s going to elevate that quite a bit. So you can do a quadruped on your hands and knees or you can do it standing, I'll show that variation in just a moment. So to start, you’re going to get yourself hands and knees, press the floor away from you, find your neutral position here and maintain it, so not too arched, not too rounded, right in the middle, and keep it there. Then, I'm going to lift this leg up off the floor and I’m going to think about the glute and the hip doing all the work here, squeezing that glute and lifting the Monkeyfoot as high as I can without my lower back getting involved. We aren't looking to do the donkey kick here. Keeping the spine nice and neutral, squeezing the glute, lifting, hold at the top. Nice and slow reps. It isn't about how high you get it, it's just about how much you can get activation in the glute and move your leg into extension here so as soon as your lower back gets involved, you've gone too far.
Standing variation, you're going to get a little bit of a hinge over, so I’m slightly hinged, then I’m going to start with my knee at a 90-degree angle, hold onto something nice and sturdy and kick it back, again with that glute. I find this hits the hamstring a bit more than on the ground, still awesome. So whatever you're looking to target here, it’s all great. You can probably hinge a little bit more even, now I'm getting more in the standing leg and I’m able to hit the glute much more intensely at this deeper hinge position. You get a little more work done out of that one than the quadruped. Enjoy that.