How to do Balance Trainer Rear Glute Raises
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Balance Trainer Rear Glute Raises
Instructions for Proper Form
Balance Trainer Rear Glute Raises is a compound, bodyweight exercise that primarily targets the glutes. The exercise involves placing your hands on the flat side of a Balance Trainer, and then raising your legs with your knees bent up behind you. By positioning your hands on the balance trainer with the dome facing down, you add significantly more instability to this movement.
- Kneel behind the Balance Trainer in a platform side up position.
- Place the hands on the platform handles and press into a bent knee plank position.
- Keeping the knee bent, lift one leg until the thigh is approximately level to the floor.
- Alternate sides with each leg lift.
- Keep the core braced throughout the exercise and avoid excessively arching the lower back.
Common Form Mistakes
Hips Square
Keep your hips level to the ground. Twisting will let you raise your leg higher, but it will also reduce the effectiveness of this exercise. Focus on pointing your toe straight down towards the ground.
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Alternatives & Variations to Balance Trainer Rear Glute Raises
1. Glute Kickback Machine
94.6 mSCORESWAPPED 61 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
2. Single Leg Kickback
86.2 mSCORESWAPPED 46 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
3. Cable Hip Extension
89.9 mSCORESWAPPED 38 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
4. Barbell Hip Thrust
95.2 mSCORESWAPPED 37 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
5. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 35 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
6. Cable Pull Through
89.6 mSCORESWAPPED 32 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
7. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 30 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
8. Kettlebell Swing American
83 mSCORESWAPPED 26 TIMESThis exercise is a variation on the more common Kettlebell Swing. Like the more standard version, this is a compound, explosive movement that primarily targets the glutes. By swinging the kettlebell overhead, this exercise can better translate to some more advanced exercises like Snatches. This is a great exercise for developing power.
- Intermediate
- Glutes
- Kettlebells
9. Smith Machine Glute Bridge
61.1 mSCORESWAPPED 22 TIMESThis exercise is a weighted variation on the more standard Hip Thrust. Like other Hip Thrusts, this is a compound movement that primarily targets your glutes. The use of a Smith Machine allows you to add more resistance to this exercise than just your bodyweight. In addition, the Smith Machine will restrict your range of motion, and stabilize the movement. This allows you to focus more of your attention on exertion rather than stabilizing the movement.
- Intermediate
- Glutes
- Flat Bench
- Smith Machine