The kickback is an exercise that trains the gluteus maximus (large gluteal muscle) in isolation. This exercise is also known as "donkey kicks".
Exercise
Kickbacks
Leg extended
Type: Unilateral
Rest: 120s
Equipment: Fitnessband lang
Tutorial
1
Stand on four feet, position a long fitness band around your left foot and hold the other end of the band with your hands. Your forearms 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
Bring your left leg straight up until you have reached the maximum contraction in your butt. Extend your leg completely so that it is now stretched horizontally backwards. Your lower back should remain straight and not hollow. Exhale as you do this.
3
Bring your left leg down slowly and in a controlled manner and bend your knee 90° again 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 Maximus
Secondary
Thighs (hamstrings)
Tertiary
—
Equipment
Resistance band long
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