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Leg kickbacks

Leg kickbacks - This exercise targets the gluteals (your bottom!).

So to shape, tone and firm up your bum you should this today!
What you need for Leg kickbacks :
  • An exercise mat
  • Ankle weights

how to do it
  • Kneel on all fours on a mat. Raise one foot slightly off the floor. Bent at the knee. This will not touch the floor throughout
  • Contract your gluteal muscles (your bum muscles!) to raise your bent leg into the air
  • Raise your foot until the sole of your foot points at the ceiling. Pause and squeeze. Squeeze some more...!
  • Squeeze...and slowly lower until your knee is in the start position. Repeat. Remember to exercise both legs
  • other leg exercises


  • Lying leg curl [Beginner]
  • Dumbbell lunges [Advanced]
  • Standing leg curl [Beginner]

  • With thefitmap.co.uk exercise guide to the standing leg curl, you can learn to target your leg muscles. With our video library we can provide you with valuable training ideas as well as related exercises, quizzes, tests and articles to help :

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    Test your knowledge with our latest quizzes and learn some simple ways to help build muscle and strength :

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