The kickback is an exercise that trains the gluteus maximus (large gluteal muscle) in isolation. You only need a short Theraband for this exercise and can do it at home or in the gym.
Exercise
Kickbacks
Standing
Type: Unilateral
Rest: 150s
Equipment: Fitnessband kurz
Tutorial
1
Position a short Theraband around your thighs, just above your knees. Stand with your feet hip-width apart and point your toes slightly outwards. Lean forward with your upper body at an angle of approx. 45° and keep your left leg slightly bent. This is your starting position.
2
Move your left leg straight back until you have reached the maximum contraction in your butt. Your lower back should remain straight and not hollow. Exhale as you do this.
3
Slowly move your left leg forward in a controlled manner until you feel a slight stretch in your butt muscles and you are back in the starting position. Breathe in as you do this.
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 bottom muscles.
You can hold on with one hand to make it easier to keep your balance.
Muscle groups
Primary
Gluteus Maximus
Secondary
—
Tertiary
—
Equipment
Resistance band short
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