The Kickstand Glute ISO is a unilateral glute exercise that targets the hip extensors, particularly the gluteus maximus. By isolating one leg at a time in a kickstand position, this exercise helps improve glute activation, strength, and balance.
Muscles Targeted:
- Primary: Gluteus Maximus
- Secondary: Hamstrings, Adductors
Exercise Description:
- Starting Position: Stand with your feet hip-width apart. Lift your right foot off the ground and position it about 12-18 inches behind your left foot. The toes of your right foot should be touching the ground, creating a kickstand position.
- Hip Hinge: Hinge at your hips, pushing your hips back while maintaining a slight bend in your left knee. Keep your back straight and chest lifted as you lean forward.
- Glute Activation: As you hinge, focus on engaging your left glute. You should feel a contraction in your left glute as it works to stabilize your body.
- Hold and Squeeze: Once you reach a comfortable hinge position, hold it for a moment and squeeze your left glute. Ensure that your torso and right leg are in a straight line.
- Return to Standing: Push through the heel of your left foot to return to the upright position. Maintain control throughout the movement.
- Switch Legs: Repeat the exercise on the other side by lifting your left foot into the kickstand position and hinging at the hips to activate the right glute.
- Repeat: Alternate between the right and left sides for the desired number of repetitions or duration.
Tips:
- Keep your core engaged throughout the exercise to stabilize your spine.
- Focus on the hip hinge to maximize glute engagement and minimize stress on the lower back.
- Control the movement and avoid using momentum.
Benefits:
- Targets and isolates the gluteus maximus for enhanced glute activation.
- Improves unilateral strength and balance.
- Can be used as a warm-up or as part of a lower body or glute-focused workout.
Incorporate the Kickstand Glute ISO into your routine to activate and strengthen your glutes, contributing to better lower body function and overall stability.