BUTT EXERCISES

KICKBACKS AND SIDEKICKS

  • Kickbacks are great butt exercises for shaping your butt.

Execution

Kneeling kickback

  1. Kneel down on the ground so that you are "on all fours".
  2. Raise your other leg backwards to as high as you can get it.
  3. Keep it there for a second, if you can.
  4. Return the leg back on the ground.
Kickback on your knees Leg extended

Kneeling sidekick

  1. Kneel down on the ground to all fours.
  2. Raise your other leg to your side. Don't extend it!
  3. Raise it as high as you can get and keep it there for a second if you can.
  4. Return it back to ground.

Standing kickback

  1. Stand straight or hips a little bent forward. Lean against to a surface to keep a better balance if you like.
  2. Raise your leg backwards as high as it goes, and keep it at the highest position for a second if you can.
  3. Slowly bring your leg back down.

Standing sidekick

  1. Similar to standing kickback, stand straight and lean against a surface if you like.
  2. Lift your leg to your side as high as it goes, and keep it there for a second if you can.
  3. Slowly bring your leg back to ground.

Cable kickback

  1. Attach a small hand/ankle attachment to your ankle to connect your foot to a pulley machine.
  2. Stand in front of the pulley machine and lean against to pulley machine or some other support if you can.
  3. Start raising your attached leg backwards as high as it goes, keep it at the up position for a second if you can.
  4. Slowly bring your leg back to the ground.
Cable kickback initial position Cable kickback leg extended

Cable sidekick

  1. Stand sideways in front of the pulley machine and attach the leg further from the machine from it's ankel with an ankle/wrist attachment to the pulley machine.
  2. Take support if you can from the pulley machines handle, if you can.
  3. Raise your leg to your side away from the machine to as high as you can get it. Keep it at the up position for a second if you can.
  4. Smoothly return your leg back to initial position.
Cable sidekick initial position Cable sidekick leg lifted

Muscles this exercise targets

  • Lower part and sides of your buttocks

Tips for shaping butt

  • If you do these at home, you can use ankle weights for more resistance.
  • Always use the biggest weights you can execute this exercise the amount of repetitions you aim to, this will give you the best results.
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