arrow_backAll exercises
Glute Kickback
PushCompoundBodyweightBeginner
Muscles worked
Back
GlutesHamstrings
Instructions
- 1Kneel 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.
- 2As 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.
- 3Go back to the initial position as you inhale and now repeat with the left leg.
- 4Continue to alternate legs until all of the recommended repetitions have been performed.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Glute Kickback
The kneeling glute kickback intensely isolates the glute max in a hip-extension movement where the knee stays bent at 90 degrees, reducing hamstring involvement compared to a straight leg. It's a valuable finishing exercise for those looking to specifically target glute shape and contraction.
check_circleBenefits
- check_circleTargeted isolation of the glute max
- check_circleReduces hamstring involvement thanks to the bent knee
- check_circleGood equipment-free finishing exercise
lightbulbExecution tips
- lightbulbKeep the 90-degree knee angle throughout the movement
- lightbulbSqueeze the glute hard at the top, hold for a second
- lightbulbAvoid excessively arching the lower back
warningCommon mistakes
- warningArching the lower back to lift the leg higher
- warningLeg straightening during the movement
- warningToo fast a tempo that relies on momentum rather than the muscle
helpFrequently asked questions
Can I add load to this exercise?expand_more
Yes, with a resistance band or a low-pulley machine once bodyweight is mastered.
How many reps per leg?expand_more
Between 12 and 20 reps per leg, focusing on contraction rather than speed.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.