Is the kickback a good exercise?
There may be reasons to prescribe this exercise, and the main one is its cultural popularity here in Brazil.
Everyone does the quadruped kickback
Everyone does the “quadruped kickback,” whether on a machine…with ankle weights…or on the Smith machine!! It’s all over the internet, it’s in magazines. Just imagine walking into the gym and doing away with this exercise.
There are better exercises
Another reason someone might choose it is, for example, a health issue that prevents them from doing other, more effective exercises. “So, did I waste my time?” Yes…you did. There are better exercises…MUCH BETTER ones!
Like 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
Some physiological “truths” about exercises like the kickback: muscle isn’t modeling clay, and the idea that “this” shapes your body is one of the biggest myths in the fitness world!
Is the quadruped kickback with ankle weights a good exercise?
I always make the same point. Trendy exercises may work for certain people, but that doesn’t mean they’re a good fit for your workout.
The key is to focus on compound exercises, as they are safe and will certainly deliver what you’re looking for.
What we know is that these exercises are biomechanically more effective when performed through a full range of motion (depending on the client’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 about quadriceps exercises with ankle weights.
