Prone Glute Kickbacks
In this video, Dr. Brian Damhoff from Elite Performance Institute shows off a hidden-gem glute exercise: Prone Glute Kickbacks (a.k.a. the perfect way to finally use those dusty 80s/90s ankle weights!).
🔥 Benefits of Prone Glute Kickbacks:
- ✅ Strong emphasis on glutes & posterior chain
- ✅ Prone position + hips off the edge = pure hip extension
- ✅ Hard glute squeeze at the top of every rep
- ✅ Challenging even bodyweight—add ankle weights for extra burn
- ✅ Perfect for home gyms or rehab settings
📝 Exercise Details:
Exercise: Prone Glute Kickbacks (Table/Bench Version)
Difficulty Level: Beginner to Intermediate
🛠️ What You’ll Need:
✔ Sturdy table or weight bench
✔ Optional: ankle weights (even old-school ones work great!)
📅 When to Use This:
Great finisher, rehab move, or anytime you want isolated glute work without loading the spine.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.