How To - Glute Kickbacks

Kickbacks are a classic exercise to build strength in the glute and hamstring. With the monkey foot, it's going to elevate that quite a bit. So you can do it 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, lifting the monkey foot as high as I can without my lower back getting involved.

We're not looking to do the donkey kick, 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 gonna get a little bit of a hinge over, so I'm slightly hinged. Then I'm gonna start with my knee in a 90 degree angle, hold on to something nice and sturdy, and you're gonna 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. Uh, you could 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, a little more work done out of that one than the quadruped enjoy that.