The kickback to the side is an exercise that trains the gluteus medius (middle gluteal muscle) in isolation. The gluteus medius lies slightly further out than the gluteus maximus and forms the lateral part of the buttocks. This exercise is also known as the "fire hydrant".
You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Kickbacks
To the page
Type: Unilateral
Rest: 120s
Equipment: Fitnessband kurz
Tutorial
1
Attach a short fitness band just above your knees and get into a quadruped position. Your hands and knees are on the floor and your back is straight and horizontal. Knee joints are bent at 90°. This is your starting position.
2
Spread your left leg out to the side until the maximum contraction in your butt is reached. Your knee joint remains bent at a 90° angle. Your lower back should remain straight and not hollow. Exhale as you do this.
3
Slowly lower your left leg in a controlled manner until you are back in the starting position. Breathe in as you do so.
4
One repetition has now been completed. Repeat this process for the specified number of repetitions, first with your left side and then with your right side.
Tip
Keep your back straight throughout the exercise. Use the full range of motion! Make sure that you go all the way up when lifting your leg until your buttock muscles are fully contracted. However, only bring it back as far as you can as long as your lower back remains straight and does not hunch over. Try to consciously engage your butt muscles.
TIP: You can also attach a mini theraband around your thighs to increase the resistance.
Muscle groups
Primary
Gluteus medius
Secondary
Gluteus Maximus
Tertiary
—
Equipment
Resistance band short
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