If you’re looking to work out your glutes, not all exercises are created equal. However, the thing that gives you a lot of bang for your buck is a permanent glute kickback. This simple exercise targets the gluteus maximus and gluteus medius more effectively than other glute exercises like squats. You’re also working your hamstrings, and when done correctly, you’re working your core during this exercise.
But what would happen if you made 100 commissions a day for a week? To learn more about the benefits of exercise, I took a deep dive into it, and added it to my daily routine for seven days. It should be noted that it is not recommended to work out one muscle group with intensity – your muscles need time to rest and recover between workouts. During this week-long challenge, I did no other exercises on my legs to avoid overburdening my leg muscles. However, she continued training for the marathon, completing four runs that added up to 45 miles in total. Read on to find out what happened.
How to make a glute bribe
In this article, we are going to talk about three different types of standing butt kick. The first, a bodyweight glute kick, the second, a resistance band glute kick, and finally, a static glute kickback using a cable machine. Here’s how to do all three:
How to work body weight glute muscles:
- Start by standing on an exercise mat with your feet hip-width apart.
- Engage your core and shift your body weight to your right leg.
- Lift your left leg out and behind you, squeezing your glutes at the top of the movement.
- Lower your leg back to the floor, tapping into your toe, before raising your leg again.
- Complete all reps on one side before switching to the other side.
How to do gluteal flexion with a resistance band:
- For this variation, start by wrapping a small resistance band around your ankles. Check out the best resistance bands on the market.
- Shift your body weight to your right leg, engage your core and lift your left leg up and behind you, resting it against the resistance band.
- Pause at the top and squeeze your glutes.
- Lower your leg back to the ground, pressing your toes into the ground before raising your leg again to complete the next exercise.
- Complete all reps on one side, before switching to the other side.
How to make kickbacks on a cable machine:
- For this variation, you’ll need to use a gym’s cable machine with an ankle strap attachment.
- Loop the ankle strap around your ankle, and take a step away from the machine, still facing it.
- Stand with your feet shoulder-width apart, engage your core, and lift your leg with the ankle strap directly behind you, keeping your standing leg pressed into the floor.
- Squeeze your glutes at the top of the movement, then lower your leg back to the floor — being careful not to let the cable pull your leg down.
- Do all of your reps on one leg, then switch sides.
I Made 100 Stand Up Commissions Every Day – Here’s What Happened
Is standing on the gluteal muscles the secret to strengthening the gluteal muscles? Here’s what I learned after doing the exercise every day for a week:
First day
On the first day of this workout challenge, I chose a body weight rep, focusing on my form and moving slowly through the reps. After completing five sets of 10 reps on one leg, taking a few seconds off between each set, then switching to the other side, it only took a few minutes. I thought about squeezing my abs, and keeping my belly button sucked into my spine the whole time, but it didn’t really feel like I’d done all that 100 times later. However, when going out for a run afterwards, I definitely felt like I’d turned on my muscles – I tend to run with lazy glutes, so this was definitely a good warm-up.
the second day
On the second day, I added a resistance band to the mix to increase the intensity. I definitely felt like I had to work harder with a heavy resistance band. I also found that I had to slow down and really think about how I looked. in post about this step (Opens in a new tab)Trainer Emily Skye stressed the importance of keeping your abs tight and your back straight throughout this move to prevent any additional stress on your lower back. I found it easier to lean my torso forward a bit, keeping my back straight and holding on to the wall – this really allowed me to lift my legs up and back, pressing my butt at the top.
The third and fourth day
On days three and four, I chose the cable machine version of this challenge, finding it to be by far the most effective when it comes to working my muscles. Again, Skye’s tutorial advised that one of the most common mistakes when it comes to glute curls is choosing a weight that’s too heavy on the cable machine. When the weight is really heavy, you have to use your whole body to lift your leg, defeating the goal of the movement, because the glutes don’t work as hard. I started light, opting for five sets of 10 reps per leg, with a little rest in between. By day four, I had added a little weight, and I could really feel this in the center of my muscles—a muscle often so tight from running, and hours spent sitting behind my desk.
The fifth day
Day 5 felt very similar to day 4, but in my journal, I made a note that I felt like I was getting better. Unlike squats, one of the benefits of glute kickbacks is that they work one leg at a time, which helps you spot any imbalances in your body. Like many people, I am left-handed, and right-handed, meaning that I am often stronger on my right side. At the beginning of the week, I found it difficult to balance while bouncing the gluteal muscles on my left leg, but I noticed a slight improvement as the week went on.
The sixth and seventh day
For the last two days of this challenge, I went back to the resistance and bodyweight divisions, running a 20-mile run according to my plan. My muscles were feeling the effects of a few days of cable kicks, and I didn’t want to start my long run with tired legs. I’ve found that resistance band kicks work already tired muscles, and on Day 7, my bodyweight kicks made up part of my pre-run warm-up.
After 700 reps, I can conclude that this is an excellent glute-isolating exercise, and one that I will definitely add to my leg sessions in the future. If you’re using kickbacks along with compound exercises like squats, deadlifts, and lunges, it’s a good idea to finish off with kickbacks, because you want to have toned legs for the bigger moves.
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