A great exercise to target and tone your buttocks is the glute kickback. This easy-to-do but effective exercise targets and isolates the glute muscles, giving your posterior a firmer, more defined appearance. For best effects, add Glute Kickbacks to your program as follows:
1. Start Position
Starting on all fours, place your knees beneath your hips and your hands directly beneath your shoulders. Maintain your back flat and your core active.
2. Execute the Movement
Raise one leg off the floor while maintaining a 90-degree bend in the knee. Squeeze your glutes at the peak of the movement as you slowly kick your leg back and up towards the ceiling. Tension in the glutes is maintained while you lower the leg back down without contacting the floor.
3. Repeat and Switch
Before moving on to the opposite leg, complete 12–15 repetitions on the first leg. To effectively engage the glute muscles, aim for three sets on each side.
Tips for Maximum Effectiveness:
To see a noticeable lift in your buttocks, incorporate Glute Kickbacks into your lower body training program two or three times each week.
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