One of the many options for your workout routine is the glute kickback. Find out what benefits this exercise offers and see whether it is for you.
If not, you can also consider one of the glute kickback alternatives with the benefits you do want.
1. Glute kickbacks can grow and strengthen muscles
You typically do glute kickbacks to work certain muscles through a large range of motion under tension. In turn, this makes them good for growing and strengthening these muscles.
Some of the main muscles worked with glute kickbacks include:
- Glutes (butt)
- Hamstrings (back thighs)
You will also engage your outer thigh muscles, inner thigh muscles, and core muscles like your lower back to a small extent but definitely not as much as the muscles above.
Growing and strengthening your glute and hamstrings does not only offer many secondary and health benefits. Many people also find training these muscles good from an aesthetic perspective.
To build muscle with glute kickbacks you want to use some form of resistance where you can do about 6 to 15 repetitions per set.
Over time, you will have to increase the number of pounds or kilograms you use to stay in this range.
2. Glute kickbacks can improve balance and coordination
It is worth noting that you should not expect the biggest difference in this benefit from glute kickbacks but it is worth briefly mentioning.
Balance and coordination are basically not losing balance and moving your body parts as intended.
Since glute kickbacks are somewhat challenging in these areas, they can also offer small improvements in them.
In turn, this can help you avoid bumping into things or falling down while doing things like climbing the stairs.
3. Glute kickbacks can avoid and resolve muscle imbalances
In two-legged (or other body parts) exercises it is possible to use the muscles on one side slightly more than the other.
This is not a good thing since it can lead to muscle imbalances which can cause injuries and visuals that are off.
Glute kickbacks can be good if this is a concern since they work one leg at a time. This makes it easier to work the muscles on each side to about the same extent.
Additionally, glute and hamstring isolation exercises can help you compensate for strong/tight hip flexors (muscles that move your knees toward your chest).
One thing to keep in mind is that you don’t want to forget training your quadriceps too. This is to avoid another type of muscle imbalance.
Besides that, you also want to make sure your glute kickback repetitions are about the same. That means going through about the same range of motion with the same weight.
4. Glute kickbacks can improve athletic performance
It is typical to train harder in the same sport or exercise you are trying to improve.
However, sometimes turning to different types of training can actually offer more improvements.
More specifically, resistance training exercises like glute kickbacks are great for growing and strengthening your glutes and hamstrings.
These play an important role in running speed. This means glute kickbacks can help you get better at sports that benefit from this.
Just running more would not have the same effects in this area.
5. Different equipment options for glute kickbacks
While they can still be worth the investment, sometimes exercises and workouts require very specific and pricey equipment.
Even if budget is not a concern, you will likely prefer being able to get similar benefits for a smaller investment.
Most people think about the cable machine for glute kickbacks.
And while this is basically the best option, you can also do glute kickbacks at home or in the gym with a resistance band setup, ankle weights, or even with just your body weight.
This makes glute kickbacks an exercise with relatively budget-friendly and at-home-friendly requirements.
6. Glute kickbacks can improve mobility and flexibility
Your first few times doing glute kickbacks could make you realize your mobility and flexibility in certain areas and muscles.
However, as you do more and more glute kickbacks, you may notice that you are able to move your hips and the muscles around them slightly farther and farther.
These mobility and flexibility improvements are good because they tend to reduce your injury risk and can improve your athletic performance.
7. Glute kickbacks can benefit weight loss
While glute kickbacks are again not the number one option for this benefit, they do help a nice amount. More than many people expect.
The first reason why glute kickbacks can help you lose weight is that the movements involved burn up more energy than typical daily activities.
Secondly, the glutes and hamstrings are relatively big muscles which means there are nice amounts of muscle growth potential.
In simpler words, glute kickbacks can help you build a lot of muscle mass.
This muscle mass helps you burn more energy throughout the day and your other workouts.
These things help you get to the point where your body needs more energy than you absorb from food.
In turn, you can say that glute kickbacks can benefit weight loss.
You do still need somewhat good habits in areas like nutrition to make this goal happen.