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.
Stand on four feet. Your hands and knees are on the floor, your back is straight and horizontal. Your right knee joint is bent at 90°. Extend your left leg and spread it out to the side so that it is at a 90° angle to your right leg. Your left foot is still on the floor. This is your starting position.
2
Move your left leg sideways upwards until you have reached the maximum contraction in your bottom. Your leg remains straight. 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
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Equipment
Body weight
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