Glute Kickback
A bodyweight isolation exercise that targets the glutes to build hip strength and stability; commonly scaled by adding ankle weights or resistance bands.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Abs, Obliques
Accessory Muscles
Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
4/10Abs
3/10Obliques
3/10Lower Back
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Start on all fours with hands directly under shoulders and knees under hips, maintaining a flat back and engaged core.
- Brace your core to maintain a neutral spine.
- Lift one leg back and up while keeping the knee bent at 90 degrees.
- Squeeze the glute at the top to drive the heel toward the ceiling.
- Pause briefly at the point of maximum contraction.
- Lower the knee back to the starting position under control.
Coaching Tips
Form Cues
- Kick the ceiling
- Ribs down
- Squeeze the glute
- Keep hips square
Breathing
Exhale as you lift the leg and squeeze the glute; inhale as you lower the leg.
Range of Motion
Lift the thigh until it is parallel to the floor; avoid going higher if it causes the lower back to arch.
Safety
Safety Notes
- Maintain a neutral spine to protect the lower back.
- Stop if you feel pain in the lumbar spine.
Spotting
Not recommended; perform self-paced.
Common Mistakes
- Arching the lower back
- Rotating the hips
- Using momentum
- Bending the elbows
When to Avoid
- Acute lower back injury
- Hip impingement
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for stability
Build Up First
- Basic core engagement
- Hip hinge awareness
Also known as
Donkey Kick, Quadruped Hip Extension, Quadruped Glute Kickback
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Similar Exercises
Cable Glute Kickback
Single Cable Machine
Glutes
Machine Glute Kickback
Glute Kickback Machine
Glutes
Smith Machine Reverse Kickback
Smith Machine
Glutes, Hamstrings
Foam Roller Glute Release
Others
Glutes
Glute Push Down (Assisted Pull-up Machine)
Assisted Pull-up Machine
Glutes, Quads
Kettlebell Glute Bridge March
Kettlebell
Glutes
Resistance Band Assisted Glute Ham Raise
Bands, Back Extension Machine
Hamstrings, Glutes
Resistance Band Glute Bridge
Loop Bands
Glutes
Bodyweight Glute Bridge
Bodyweight
Glutes
Dumbbell Single-Leg Glute Bridge
Dumbbells
Glutes, Hamstrings
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