Resistance Band and Cable Glute Kickbacks Workout

by Adarsh Patel
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Glutes is known as the most important muscles present in the human body. It will help humans to run, walk, and deadlift. Strong glutes will keep you healthy and strengthen your back and knees. So we are here to discuss glute kickbacks exercises to strengthen the glute.

Glute kickbacks are the best exercises to strengthen your knees and lower body. So here we are reviewing some of the best glute kickback exercises for those people who want to build a strong lower body.

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What Are Glute Kickbacks?

Glute kickback is the exercise that focuses on the glutes rather than the other group of muscles. Most weightlifters and bodybuilders do that exercise to make their glutes strong. Even in the training of athletes, these exercises are also beneficial.

Glute kickbacks are bodyweight exercises. We can do that exercise with the help of machines, cables or resistance bands. For doing those exercises, we have to stand on the floor with one leg and fully stretch the other leg in the backside while bracing the abdominal muscles of our body.

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Glute Kickback Variations

Glute Kickback Variations
Glute Kickback Variations

There are many variations of Glute kickback exercises. Let’s discuss them.

1. Standing Straight Leg Pulse 

You have to wrap the resistance band around your ankles for this exercise. Then straighten your body during the training. After that, bring and stretch your one leg at the backside. You have to stretch as much as you can.

This exercise will create pulse movement. You just want a small pulse in this exercise. You have to do at least 2-3 reps from each leg.

2. Donkey Kickback

For this exercise, you have to wrap the small resistance band around the mid of your thighs. You have to be in the pose of a donkey and keep your wrists beneath your shoulders. And rest your knees just under the hips.

After that, stretch your one leg at the backside with your thigh and form a 90-degree angle. So you have to do 2-3 reps of that exercise from both legs.

3. Rainbow Kickbacks

To do this exercise, you have to wrap a small resistance band around your mid-thigh. You have to do this exercise in a kneeling position. You can take support from your wrists.

After that, you can extend one leg to the other side of your body diagonally. You have to make an arch with your legs, but make sure your leg should be straight in this exercise.

And also came back your leg to its position. This exercise will look like a rainbow pose because you can make a rainbow arch with your legs. You have to do at least 2-3 reps of that exercise from both legs.

4. Fire Hydrant Kickback

For this exercise, you have to be on your four on the floor. After that, wrap a small resistance band around your mid-thighs.

For this exercise, your knees should be bent. After that, squeeze your glutes side by side. You have to maintain the 90 degree angle for this exercise. You have to hold the position at the top.

 And you can lower your back in a controlled motion. You have to do repetitive motions before switching your legs.

5. Knee In and Extend 

For this exercise, you have to be in a kneeling position and wrap the small resistance band around your mid-thighs. You have to engage your core and bring your one leg in the upward direction as much as you can.

Hold in that position after that; try to get your leg as high as possible. It will strengthen your glutes. Because it only targets the glute muscles. After that, switch your legs and complete your reps.

6. Kneeling Straight Leg Circles

For this exercise, you have to bend down on your knees on the floor and wrap up the small resistance band around your mid-thighs. After that, you have to extend one leg while the other leg is on the floor.

Extend your leg to draw the circle in the air. Don’t move your entire body when you are in position. When you make a circle in the air with your legs, it will focus on your glutes and lower body.

You have to do some reps before switching your legs. And repeat this process after changing the legs.

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Benefits of Glute Kickbacks

Benefits of Glute Kickbacks
Benefits of Glute Kickbacks

It is a kind of jumping and plyometric exercise. This is the best aerobic which will boost your cardiovascular system and improve your muscles.

It is considered the best exercise for athletes, which will protect them from any severe injuries. It will also help to enhance your running speed. You can also do the arm exercise at the time of the glute kickback exercise. 

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Conclusion

Glute kickback is the best exercise to strengthen your lower body and back. Glute muscles will support you in many activities like walking, running, and deadlifting. You can add these kickback exercises to your workout routine, which will be helpful for your body. We list a few variations of glute kickback exercises, and you must try them. This is the most powerful variation for building your glutes.

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Frequently asked questions (FAQs)

Q. Are kickbacks good for glutes?

Ans. Yes, kickbacks are the best exercise to strengthen your glute muscles. It will also strengthen the gluteus medius, gluteus minimus, and gluteus maximus.

Q. Do kickbacks make your bum bigger?

Ans. Yes, kickbacks are the best exercise for booty building. It is a highly functional exercise for the lower body.

Q. What does glute kickback target?

Ans. Glute kickback targets your glute muscles and lower body. Glute muscles are divided into three parts: gluteus minimus, gluteus medius, gluteus maximus. It will only target the glute muscles instead of the group of muscles.

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