Glute Kick Back Introduction
A common exercise for isolating the glute muscles is the quadruped hip extension also called the glute kick back. It’s also a great choice for warming up the glutes as an activation drill.
Due to the fact that they resemble a donkey kicking with its rear leg they are also known as the “donkey kick.”
Glute Kick Back Guidelines
- Assume a quadriplegic stance placing your hands under your shoulders knees under your hips, and your toes tucked in.
- While preserving a neutral spine and a 90 degree angle at the knee extend the hip and drive the heel towards the sky.
- Return to the starting position slowly and repeat on both sides for the desired number of repetitions.
Tips for Glute Kick Back
Make sure that all of the movements originate exclusively from the hips the lumbar spine should not move at all.
To maintain your abs engaged squeeze your glute and release as your hip extends.
As you finish repetitions keep your head down and don’t worry about looking up because this will likely push you even more into extension.
Consider pressing the heel vertically to lead the movement while keeping the elbows locked out.
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