Discover how to build bigger glutes with perfect training technique.
The glutes are the biggest muscle in our bodies, but it tends to be neglected by many. Yes, you can train them by performing deadlifts, but chances are, if you really want to target them, you need to choose an exercise that puts most or all the tension on the glutes.
And that is what the glute kickback can provide for you, according to Jeff Nippard.
Jeff Nippard is a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.
He decided to take a further look into the glute kickback and teach people how to build bigger glutes with perfect training technique.
How To Build Bigger Glutes With Perfect Training Technique
The glute kickback will work on hip extension, the driving forward to target glutes and hamstrings, and to some degree the knee extension, which will help increase your quads’ strength.
To understand how to build bigger glutes with perfect training technique utilising the glute kickback, you want to isolate the glutes, meaning you want to minimise the knee extension portion of the movement.
A few tips on how to build bigger glutes with perfect training technique utilising the glute kickback exercise:
- Load the kickback with a light load
- Perform 12-20 reps
- Progressive overload by adding reps whenever possible without breaking form
- Only increase weight load if you can maintain form
You should choose the glute kickback because it allows you to accumulate more training volume in your glutes without creating much recovery demand for other muscles or joints as this is an isolation exercise.
Jeff Nippard also explains that you should tilt your torso slightly forward before initiating the movement so that you have a more consistent tension curve throughout the range of motion.
Even though it is called the glute kickback, you shouldn’t think of it as kicking otherwise you will be putting more tension on your quads. You should think of pulling the lower aspect of your glutes to the upper aspect of your glutes. Swing your leg back and up.
When letting your legs come down to the beginning of the movement, don’t just let the cable pull you back, but rather use that tension and resist it, even if slightly, to feel your glutes still working on the stretching and bottom part of the motion.
Two errors that most people do according to Jeff Nippard are kicking it back too much, putting the emphasis on the quads, and using too much upper body movement or momentum to carry the leg up.
And that is the answer to how to build bigger glutes with perfect training technique. If you want to know more about it, check out Nippard’s own words in the video below.
VIDEO – How To Build Bigger Glutes With Perfect Training Technique
Check out more glute content from BOXROX:
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How to Get a Bigger Butt – Maximise your Power, Performance and Aesthetics
Try The Romanian Deadlift for Stronger and Bigger Glutes
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The Best Glutes Hypertrophy Guide You Will Find
- Tricep row: Ruslan Khmelevsky on Pexels