Glute Kickback to Clamshell to Circle with Dumbbell
Multi-movement glute series
LegsIntermediateStrengthKickback
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Kickback |
| Sets & reps | 3 sets × 20 each leg |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: On all fours with dumbbell behind knee
- Step 2: Perform kickback
- Step 3: Transition to clamshell
- Step 4: Add small circle
- Step 5: Switch legs
Equipment
- Dumbbell optional
Coaching tips
Benefits
Multi-movement glute series
Common mistakes
Arching lower back
Make it harder
Heavier dumbbell
Make it easier
Bodyweight version
Breathing
Exhale on movement
Build a workout with this exercise
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Intermediate · 5 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.