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Check Your Moves - Glute Kicks

The infamous glutes!!!!

Yes, the glutes have gotten quite a bit of attention lately as any part of the body should. But I think the glutes can get a reputation for only the desire to have a rumper (is that a word?), fuller, look and feel to the tush. But don't forget there are a ton of benefits for having strong glutes!!!

Having strong glutes can help the following;

- keep your posture aligned

- help you become faster

- help you get stronger

- assist with knee health

However, if there is one exercise that makes me cringe because of form, it's the glute kicks for sure!!! I think it is because of the fact that there are many small details to pay attention to that get overlooked. One of the biggest issues I see is the leg kicking up or back so high that you look like a ballerina trying to be the white swan. Okay maybe a bit of exaggeration but still... YOU DO NOT NEED TO KICK THE LEG BACK AND UP SO FAR!!! Trust me!!! In fact, you work the glutes more if you focus on the form and keeping your leg until neutral spine. By kicking beyond that region, the lower back muscles start becoming recruited and that will defeat the purpose of the exercise.

Check the images below to see the differences in the form.

These plank glute kick backs are a great version to get your abdominals working while doing the exercise.

With love & exercise,

Dani Jones

Did you know??? I work with women who want to crush their fitness goals. I focus on female physiology (how your body works best with your menstrual cycle), your biomechanics (how your body moves) and I pay close attention to functional anatomy to make sure you are moving properly. Interested in working with me? Send me an email at and we can chat about your goals!

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