Glute kickback pulse affects whole back side
Having access to extra gym equipment, hand weights or machines is nice, but it’s not always necessary. That is the luxury of fitness in general: You can make it happen pretty much anywhere at any time. Sometimes body weight is all the resistance you need!
Our move today is a glute kickback pulse.
You may need something to hold onto, such as a wall or countertop. This exercise will be focusing on your glutes, but after a few sets, you will feel this exercise in your whole back side.
When you find something to gently hold onto, simply for balance reassurance, try not to lean or put too much weight onto your prop.
Standing tall, proceed to shift your weight onto one foot. Holding your chest tall, engage your abdominals and extend your free leg straight back behind you. Keeping the foot flexed, you are ready to start pulsing.
Once you feel secure in your stance, begin to lift and release your leg extended behind you. This move can be small, but your focus is really to get a good contraction in your glutes. Continue this quick lifting and lowering pulsing movement for at least 20 repetitions. Then reposition, finding your balance on the opposite foot, and begin to pulse with the other leg.
Give yourself 20 repetitions on each leg, for three alternating sets each.
If you do have access to small ankle weights, it would give this exercise a little more intensity.
You can add this move into any lower body routine.
This is one of those great exercises to perform when you are pressed for time, or on the go.