Glute Kickback
A beginner strength exercise for the glutes, done with just your bodyweight.
- Main muscles
- Glutes
- Also works
- Hamstrings
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
- Movement
- Push
How to do the Glute Kickback
- 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.
- 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.
- Go back to the initial position as you inhale and now repeat with the left leg.
- Continue to alternate legs until all of the recommended repetitions have been performed.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Glute Kickback
Flutter KicksBodyweight · Beginner
Step-up with Knee RaiseBodyweight · Beginner
Butt Lift (Bridge)Bodyweight · Beginner
Leg LiftBodyweight · Beginner
Single Leg Glute BridgeBodyweight · Beginner
Hip Extension with BandsResistance band · Beginner
Monster WalkResistance band · Beginner
Physioball Hip BridgeExercise ball · Beginner
Questions
What muscles does the Glute Kickback work?
Mainly the glutes, with the hamstrings helping.
Is the Glute Kickback good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Glute Kickback?
Good alternatives that train the glutes: Flutter Kicks, Step-up with Knee Raise, Butt Lift (Bridge) or Leg Lift.
How many sets and reps of the Glute Kickback should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).