One-Leg Glute Kickback Using Resistance Band and Post
a.k.a. Glute Kickback
Differentiation: Mechanics
This variation of a hip exercise is unique. Here is how: you attach a resistance band between a post and onto your ankle using an ankle cuff. You lift your foot up and away from the post. You perform reps with one leg for a full set, | then switch the cuff to your other leg. You use resistance bands. As your foot rises and the bands become thinner and longer,| the amount of resistance your hamstrings, | glutes, | and hips feel increases. This increased resistance helps increase the endurance of your hamstrings, | glutes | and hips. Since this is a standing exercise, | you must engage your core to counterbalance the weight on your other side. Engaging your core eventually adds to the overall strength of your core.
Starting Position
To get into starting position, do this...
1) Locate a post.
2) Obtain an elastic exercise band (the kind without handles).
3) Wrap the band around a post.
4) Loop the other end of the band around your ankle
5) Stand facing the post.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) This is the ending position.
3) Pull your leg back as far as possible.
4) Hold this position for a count of one second.
5) Then, return to the starting position.
6) Repeat reps for a full set using that leg.
7) When all reps are finished, turn around and switch the ankle cuff to your other ankle. Then, perform the same number of reps using your other leg.
Proper Form
Pay special attention to following proper form by...
Keep your leg straight when moving your leg back and forth.
Keep your torso vertical throughout the movement.
Don't swing your body in an effort to lift the weight without losing balance. Compromising the form of your body too much can result in falling over or injury.
Gear Advice
To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| SPRI ES502R Xertube Resistance Band with Door Attachment and Exercise Charts | $9.84 |
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