Glute Kickbacks with Bent Knee
The ideal glute exercise for women that want to target the gluteus maximus whether they workout at home or at a gym.
Bent knee glute kickbacks are one of my favorite butt exercises because they can tone, tighten and strengthen all three muscles in your glutes. When you are looking for butt workouts for women that can be done at home, the bent knee donkey kickback should be at the top of your list. One of my favorite things about donkey kickbacks is that they can be a very effective butt exercise for women that have knee injuries since direct weight and pressure is not placed on the knee joint.
While you do not have to add resistance for donkey kickbacks to be effective, I like to use a long looped band in a medium to hard strength to make this movement more challenging.
Begin the donkey kickback on your hands and knees keeping your core tight throughout the movement. Loop the band around the arch of one foot and keep your foot flexed to hold it in place. Hold the front of the band with your hands shoulder width apart. With focus on your glutes, maintain your bent knee position while drawing your foot upward toward the ceiling.