Glute Kickback
A kneeling bodyweight exercise that extends one leg back and up, isolating the glute of the working leg. It suits beginners looking to add glute focused work with no equipment.
- Primary musclesGlutes
- Secondary musclesHamstrings
- EquipmentBodyweight
- LevelBeginner · compound
How to do the glute kickback
- Kneel on the floor with your arms extended in front of you at shoulder width, like a kneeling push up position.
- Bend your knees to roughly a right angle, keeping your head facing forward.
- Lift one leg back and up until your thigh is roughly level with your torso, exhaling as you lift.
- Hold the contraction at the top for a moment, squeezing the glute of the working leg.
- Lower back down as you inhale, then repeat with the other leg.
Original library instructions (4 steps)
- 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.
Common mistakes
- Arching the lower back to lift the leg higher; keep your torso stable and let the glute do the work.
- Rushing through reps instead of pausing at the top to feel the glute contract.
- Doing more reps on one side than the other; keep both legs even across the set.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps per leg, 45 to 60 seconds rest |
| Muscle | 3 sets of 15 reps per leg, 45 seconds rest |
| Endurance | 2 to 3 sets of 20 reps per leg, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your core braced so your hips stay square instead of rotating as the leg lifts.
- Move slowly through the full range rather than kicking the leg up quickly.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the glute kickback good for beginners?
Yes. It uses only body weight and a simple kneeling position, making it an easy way to add glute focused work to a routine.
What muscles does the glute kickback work?
It mainly works the glutes, with the hamstrings helping as the leg extends back and up.
