We return to the guide of exercises for legs but this time we are going to present a routine specially formulated to tone and harden the buttock area with gluteal kicks on the floor.
I present the gluteal kicks on the floor, an ideal exercise for women that even for the simple and comfortable to perform is suitable to do it at home since it does not require facilities or dedicated equipment.
Now, if what they are looking for is more load work, they can place on the ankles the typical resistances that are fixed with Velcro to give greater weight to the training and obtain results much faster and more visible in the short time, that if, before they must have gone through the training without weights if they do not train for a long time.
HOW TO PERFORM BUTTOCK KICKS?
- We kneel on the floor, with one resting and the other bent over our chests; supported with elbows or hands as they are most comfortable.
- Now we have the leg flexed back until a complete hip extension is performed.
- To finish we return the leg to the starting point and re-execute the movement for a new repetition.
An interesting variant to apply with this exercise, is the possibility of using different resistances, I said before using ankle bracelets with weight, but you can also use a fixed weight to make the lift, as the following image:
TIPS TO CORRECTLY PERFORM BUTTOCK KICKS
To train in a greater amplitude, try performing the exercise on a flat bench, making the leg to be moved outside of it.
Being an isolation exercise, gluteal kicks have certain limitations. Keep in mind that this exercise is aimed only at the buttocks and does not train the body in an integral way as it happens with the deadlift or even squats.
Remember that compound exercises that involve movement in more than one joint and that request more muscles simultaneously should comprise most of your exercise routine.
Based on this, start the leg training session with compound movements – such as squats, lunges and deadlifts – and end your workout with a handful of isolation movements, including kicks.
Performing the exercise with the leg extended, the hamstrings and gluteus maximus are mainly requested; Doing it with the semi-flexed leg only focuses the work on the gluteus maximus and less intensely so it is more appropriate for those who start training from scratch.
For greater intensity, as we said before, ankle weights can be used and even leaving the leg in extension for two seconds we focus the effort even more.