Glute Kickback

Muscles Worked

The glutes handles the primary load during this movement. The hamstrings assist as stabilizers throughout the range of motion.

How to Glute Kickback

1. 1

   Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.

2. 2

   As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.

3. 3

   Go back to the initial position as you inhale and now repeat with the left leg.

4. 4

   Continue to alternate legs until all of the recommended repetitions have been performed.

Common Mistakes

• • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
• • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
• • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
• • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Ankle On The Knee

beginner glutes

Barbell Glute Bridge

intermediate glutes

Barbell Hip Thrust

intermediate glutes

Butt Lift (Bridge)

beginner glutes

Downward Facing Balance

intermediate glutes

Flutter Kicks

beginner glutes

Frequently Asked Questions