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How to glute kickback with a bent knee. So, here you’ll be either on a mat or on the floor on all fours. You’re going to make sure that your shoulders are aligned with your wrists. They’re out of the ears, not all crunched up and we’re going to start off with one leg. You’re going to keep the foot flexed, the knee bent at 90 degrees. You’re going to think about pressing that heel up to the ceiling. So, you can take it down and then press it straight up. Really squeeze your butt. Press that heel up as high as you can, almost think about putting your footprint on the ceiling. So, you take it down and up, down and up.
Really make sure here that your abs stay engaged. They stay nice and tight. Think about the belly button being pulled to the spine to prevent injury. If you don’t, you’re going to start arching that back and you can throw your back out if you’re doing the exercise like that. So really make sure the abs are nice and tight.
You take that knee down and then push it straight up, footprint on the ceiling. Same thing, other side. Foot is flexed. Take it up. Down. Up. Down. So you can do about 10 to 12 on each side. Switch it up. However many you’re feeling. You’re going to feel this from the first few because it’s really going to focus on isolating each glute. So, also, you want to make sure that your body weight stays on the side that you’re working. So if you’re working your right side, you’re going to focus on keeping that body weight on the right side. When you get tired, you tend to shift your body to the other side and that loses the tension in that glute that you’re working. So, a tip I usually give is to bring both hands together on whichever side you’re working and really focus that tension on that glute that you’re working. And that’s how you do a glute kickback with a bent knee.