Glute Kickback
The Glute Kickback primarily targets your Glutes, with support from Hamstrings. It requires bodyweight and is best suited to beginner lifters.
Beginner level · Equipment: Bodyweight · Compound · Push
Primary muscles: Glutes Secondary muscles: Hamstrings
How to perform Glute Kickback
- Step 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.
- Step 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.
- Step 3. Go back to the initial position as you inhale and now repeat with the left leg.
- Step 4. Continue to alternate legs until all of the recommended repetitions have been performed.
Frequently asked questions
Which specific muscles do glute kickbacks target?
The glute kickback is an isolation exercise that primarily targets the gluteus maximus. Because it is a bodyweight movement, it focuses on peak contraction and muscle endurance rather than heavy mechanical tension.
How can I maintain proper form during the movement?
Keep your spine neutral and your core engaged to prevent the lower back from arching. Focus on driving the heel toward the ceiling while maintaining a controlled tempo throughout the entire range of motion.
What is a common mistake to avoid during glute kickbacks?
Many lifters use excessive momentum or swing the leg, which shifts the tension away from the glutes. Avoid rotating your hips outward; keep them square to the floor to ensure the gluteus maximus performs the work.
How should I program glute kickbacks into my routine?
This exercise is best used as a finisher or warm-up performed for high repetitions. Aim for 3 to 4 sets of 15 to 25 repetitions per leg, focusing on a hard squeeze at the top of each rep.
What is a good progression if bodyweight reps become too easy?
To increase resistance, you can add ankle weights or place a light resistance band just above your knees. These modifications increase the load on the glutes without requiring complex gym equipment.
Sample sets & reps for Glute Kickback
- Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
- Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
- Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Glutes exercises
- Ankle On The Knee — stretch
- Barbell Glute Bridge — barbell
- Barbell Hip Thrust — barbell
- Downward Facing Balance — ball
- Hip Extension with Bands — band
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