Glute KickbackMuscles Worked
The glute kickback works your glutes, mainly the glute max, as you drive one bent leg up behind you, with your hamstrings assisting. This bodyweight version on all fours keeps your knee bent, so the glutes do most of the lifting.
PrimaryGlutes
SecondaryHamstrings
- Equipment
- Bodyweight
- Level
- Beginner
- Type
- Compound
- Force
- Push
How to do it
- Get on your hands and knees with your hands under your shoulders and your knees under your hips.
- Brace your abs so your back stays flat, and keep one knee bent at about a right angle.
- Squeeze your glute to push that foot up toward the ceiling until your thigh is level with your torso.
- Hold the top for a moment without letting your lower back sag or your hips twist.
- Lower the knee back down under control, stopping just short of the floor, and finish your reps before switching sides.
Form tips
- Stop when your thigh is in line with your body; lifting higher just arches your lower back.
- Keep your hips square to the floor instead of rolling the working side open.
- Think about pushing your heel toward the ceiling rather than swinging the leg.
Why it made the list
No. 3 of 12
Best Glute Exercises
Isolation for glute max. Cable or machine versions both work. Very popular in glute-focused programs.
More glute exercises
See it on your own body map
Log your Glute Kickback sets in KasMaker and watch your glutes and hamstrings fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
