How to Do a Straight Leg Glute Kickback for a Sexy Butt

Learn how to do straight leg glute kickbacks from personal trainer Layla Luciano in this Howcast sexy butt workout video.

Transcript

How to do a glute kick back with a straight leg.

So you don't really need a mat, but you're going to be on all fours. You're going to be on your hands and knees here. Just make sure that, again, your back is flat, your abs are nice and tight so there's no arch or curve in your back like that, and keep the abs engaged so there's no pressure in the lower back. You're going to start off with one leg, which ever leg, straight leg. Your toe is pointed. The leg is long. You're just going to take that leg down, tap the floor, and bring it up. Tap the floor, and bring it up. Just like that.

Again, you really want to make sure that those abs are tight and engaged so that you're not doing this and arching your spine. That takes the pressure out of the glute and actually can cause injury on the back. Really keep the abs engaged, belly button pulled to the spine.

You take it down, and straight up. Down, and up. Just like that. You can do 10 to 12 on each side. You're going to feel this right away because it's really going to focus on just the glute. So you just take it up, down, up, down, up, down. Just like that.

And the same thing on the other side. That leg is straight. Toe is pointed. Leg is long. Abs are tight. Back is flat. You just take it up, and down, up, and down. Just like that.

Also, you want to really make sure that which ever side you're working, if you're working that right side, really think about focusing most of your weight on the right side of your body. When you start getting tired with these exercises your body weight tends to shift to the other side and you lose the tension that's in the side that you want to work.

A tip that I give is to put both hands together on which ever side you're working. That really will focus on that side, whatever side you're working. So if you're working the right side bring that left hand to the right side and really just focus on all of that body weight being in the right side so you can focus on that right glute.

And that's how you do a glute kick back with a straight leg.

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