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Alternating Bench Glute Kickbacks

Learn how to properly perform the Alternating Bench Glute Kickbacks with this complete demonstration video.

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What is the Alternating Bench Glute Kickbacks?

The alternating bench glute kickbacks are a great isolation exercise to target the glutes. This versatile exercise enhances hip mobility and stabilization while strengthening the lower body muscles. Suitable for both beginners and advanced practitioners, it promotes harmonious muscle development as a complement to other compound movements.

How to properly perform the Alternating Bench Glute Kickbacks

  1. Start by positioning yourself on all fours, with your hands on the ground and your knees on a bench.
  2. Keep your back straight and your core engaged.
  3. Begin by kicking one leg back, straightening it and squeezing your glutes at the top of the movement.
  4. Lower your leg back down and repeat the movement with the other leg.
  5. Alternate legs and repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Mechanics type
Required equipment
Secondary muscle(s)

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Complementary exercises

Other exercises for Glutes:

Single Knee To Chest StretchLateral Band WalkBanded Hip Thrust

Explore more exercises with Cable, Bench or other exercises for Glutes.

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Kickback - Extension des fessiers sur banc
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