Kneeling Glute Kickback on a Bench
Differentiation: Mechanics
This variation of a glute kickback is unique. Here is how: you kneel on one leg on the bench, | and grip both sides of the bench for stability. This body position increases your range of motion. You extend one leg backward for a full set, | then switch sides. Working individual sides allows you to focus on developing each glute muscle individually. Maintaining balance on one knee | requires you to engage your core. Engaging your core eventually increases your overall core strength.
Starting Position
To get into starting position, do this...
1) Locate a movable flat bench.
2) Kneel on the flat bench with arms extended straight to support your torso
3) ...and palms down in a "push-up" position.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift your right leg up, keeping your knee bent.
3) Extend your leg out
4) ...until your right thigh is level with your torso.
5) This is the ending position.
6) Contract and hold your glutes for a count of one second.
7) Then, inhale as you lower your leg to the kneeling position.
8) Repeat reps for a full set using your right leg.
9) When all reps are finished, switch your leg on the bench. Then, perform the same number of reps using your left leg.
Proper Form
Pay special attention to following proper form by...
Keep your hips square when rotating each individual leg back.
Keep your knee bent as you rotate your leg up.
Focus on pinching your butt muscles to activate the glutes.
Gear Advice
To perform this exercise, it is best to use an exercise mat. If you want to perform this exercise at home, or you do not want to use the dirty pads at your gym, we have listed a link below to Valeo brand Exercise Mat - which you can order from Amazon dot com.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Valeo Exercise Mat | $17.51 |
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