Medicine Ball Glute Kickbacks Background

Description

The "Med Ball Glute Kickbacks" exercise specifically targets the gluteal muscles and the rear thighs. In this exercise, a medicine ball is clamped behind the knee while the leg is moved backwards and upwards in a controlled movement. This not only strengthens the glutes, but also the lower back and hips. This exercise helps to develop strength and definition in the gluteal region while improving core stability.

Exercise

Medicine Ball Glute Kickbacks

Type: Unilateral Rest: 120s Equipment: Medizinball

Tutorial

1

Stand a good distance away from a wall and support yourself with both hands on the wall. Your arms should be at shoulder height.
2

Clamp the medicine ball behind your right knee by bending your leg slightly. Tense your muscles to hold the ball securely.
3

Hold your right leg at a 90-degree angle so that the ball remains firmly wedged between your thigh and calf.
4

Your back should remain in a neutral position and your head should be aligned with your spine. Your abdominal muscles are tensed to ensure stability.
5

Now lift your right leg up slowly and in a controlled manner. The angle of your leg remains the same and the ball stays tucked behind your knee.
6

Make sure that you do not turn your hips to the side and that your upper body remains stable.

Tip

Make sure that your back remains straight during the exercise and that you activate your abdominal muscles to ensure a stable posture. Perform the kickback movement slowly and in a controlled manner to activate the muscle specifically and avoid injury. Actively engage the glutes as you extend the leg upwards to maximize the effectiveness of the exercise. Inhale as you lower your leg and exhale as you extend your leg back and up.

Muscle groups

Primary

Gluteus Maximus

Secondary

—

Tertiary

—

Equipment

Medicine ball

Description

Medicine Ball Glute Kickbacks

Tutorial

Muscle groups

Equipment

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