Blog Post - News, Views and Tips

Exercise of the Week – Dumbbell Kickbacks

Target Muscles: Buttocks (Glutes), Core (Lower Back & Abdominals).

Dumbbell Kickbacks 01 - Pro:Kinesis Personal Training, High Wycombe

Start by kneeling on the floor, shoulders directly above your hands, as shown. Ensure that your dumbbell is securely wedged behind your knee.

Dumbbell Kickbacks 02 - Pro:Kinesis Personal Training, High Wycombe

Maintaining your head in line with your spine, raise the leg with the dumbbell off the floor as if you are attempting to push your foot to the ceiling. Lower and repeat using the same leg for the required number of repetitions, then switch legs.

Repetitions: 15-25

Sets: 2-4

This is one of my favourite exercises. It really makes your buttocks feel firm and lifted afterwards, and the use of larger weights increasingly brings in the core muscles for balance and stability. Important – Higher reps are key here, so make sure the weight you use allows you to achieve at least the minimum number. Be careful though not to drop the weight on your calf, as believe me it hurts! Please note that this is not recommended if you have knee or hip problems.