Glute Kickback
The so-called Bird Dog aims to align the thigh with the upper body. This is a function of the gluteal muscles, hamstrings, and erector spinae. This is somewhat comparable to a stiff legged deadlift. Here, only the leg is aligned with the upper body instead of the other way around. In this exercise, this is also done alternately with each leg.
Glute kickback execution
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1
Choose a comfortable surface for your knees.
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2
Get on your hands and knees. Keep your knees directly under your hips and your hands directly under your shoulders.
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3
Extend your right leg backward.
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4
Return the leg to the starting position and repeat.
Glute kickback
Main muscles:
- Erector spinae ('back extensor')
- Gluteal muscles (gluteus maximus, medius, and minimus)
- Hamstrings (biceps femoris, semitendinosus, semimembranosus)
The so-called Bird Dog aims to align the thigh with the upper body. This is a function of the gluteal muscles, hamstrings, and erector spinae. This is somewhat comparable to a stiff legged deadlift. Here, only the leg is aligned with the upper body instead of the other way around. In this exercise, this is also done alternately with each leg.
Glute kickback technique
Keep your back straight, not rounded or excessively arched. Do not raise the knee of the extended leg higher than the glutes, thereby avoiding unnecessary pressure on the lower spine.
Alternatives
- Back extensions
- Back extensions on stability ball
- Superman
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