Glute kickbacks with ankle weights
📌There may be reasons to prescribe this exercise, and the main one here in Brazil is cultural. Everyone tries to train their glutes, whether on a machine…with ankle weights…or on the Smith machine!! It’s all over the internet and in magazines. Imagine walking into the gym and doing away with the exercise everyone talks about.
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📌Another reason that might lead to this choice is, for example, a health problem that prevents someone from performing other, more effective exercises.
“So, I wasted my time”? Yes… you did. There are better…MUCH BETTER exercises! Such as deep squats…Smith machine lunges, leg presses, deadlifts…etc. Remember, there are no good or bad exercises; there are professionals who know how to use them and those who don’t!
One more thing
A few physiological “truths”: muscle isn’t modeling clay, and the claim that “this” shapes your body is one of the biggest myths in the gym!
Trendy exercises
I always hammer home the same point. Trendy exercises may work for certain people, but that doesn’t mean they’ll be a good fit for your workout.
The key is to always choose compound exercises, because they are safe and will certainly give you what you’re looking for.
What we know is that these exercises are biomechanically more effective when performed through their full range of motion (depending on the trainee’s flexibility).
If you really want to work your glutes and have no limitations, these exercises should be part of your daily routine. So forget quadriceps exercises with ankle weights.
The most famous gluteus maximus exercises with ankle weights are the all-fours kickbacks, which activate only 30% of the glute muscles. Of course, all-fours kickbacks provide a stimulus, but they can’t handle much weight, and the body often ends up wasting energy.
As the other leg moves through the exercise, the spine is injured because excessive rotation overloads the muscles in the lower back.
Often, the lower back and gluteus medius become fatigued before the gluteus maximus, leading to overtraining.
