BUTT EXERCISES

How are kickback and sidekick executed?

Although the name says kicking, none of these butt exercises have anything to do with kicking, just lifting your legs in different positions. There are many variations of kickbacks and sidekicks. You can do it kneeling, standing or with cables. Some gyms also have a machine to do kickbacks.

Kneeling kickback

Kneeling kickback is done kneeling on the ground and starting to raise your other leg backwards as high as you can get it, keep it there for a second and return the leg back on ground. This is one repetition. Sometimes I have seen instructions to just extend your leg to until it's parallel with ground, I don't think this method is that effective. Kneeling kickback is ideal to be done at home since it doesn't require any specific machine.

Kneeling sidekick

Kneeling sidekick is also done kneeling on the ground. You start to raise your other leg to your side, and not extending it while executing, keep your leg highest position for a second and return it back to the ground. This is one repetition.

Standing kickback

Standing kickback is executed while standing and leaning with your hands against some surface. Stand and lean against a wall while beeing a little bit bent at the hips and slowly raise your leg backwards as high as it goes, at the top keep it for a second and return it back. This is one repetition.

Standing sidekick

Standing sidekick is similar to the standing kickback, only difference being that you lift your leg to your side as it goes. In this sidekick you should stand quite straight although you may lean to a wall for support.

Cable kickback

One legged cable kickbacks are usually done with a pulley machine, hopefully your gym has a pulley where you can lean with your hands while executing kickback. You should use the small hand attachment and set it around your ankle and connect it to the lower section of the pulley. Now standing before the pulley and your ankle attached to the pulley, start raising your leg backwards as high as it goes and returning it back. You have done one repetition. Again, some recommend to do this with straight leg, but if you have the opportunity to really lean against the machine it isn't so strict but you shouldn't let your knee to bend too much. At best case your upper body can be almost parallel to the ground and you can raise your leg from there making it work more.

Cable sidekick

One legged sidekick with cables is also done with pulley machine and your feet attached from your ankle to the cable. Stand straight with your side with the free leg on the side of the pulley machine. Start to raise your leg to your side away from the machine as high as it goes. Smoothly return it back. You should keep your leg straight during the movement. You have done one repetition.

What it targets

Kickbacks target only and foremost the butt. Kickback targets more on the gluteus maximus and the sidekick more on the side of your butt giving it the roundness for the shape.

Tips for shaping butt

If you do at home these exercises you might consider using ankle weights or some other method to get more resistance. At gym you should use the biggest weights that you can do the exercise with decent technique, don't be afraid to add the weight! It's the lifting of big weights which gives your butt the desired shape!