Glute Kickbacks
Equipment Needed
About This Exercise
An isolation exercise performed on all fours that targets the glutes by extending one leg straight back and squeezing at the top of the movement.
How to Perform
- 1
Setup
Start on all fours with your hands directly under your shoulders and knees under your hips. Keep your back flat and your core engaged throughout the movement.
- 2
Extend the Leg
Keeping your knee bent at 90 degrees, drive one foot up toward the ceiling by squeezing your glute. Lift until your thigh is in line with your torso or slightly above.
- 3
Squeeze at the Top
Hold briefly at the top of the movement and squeeze your glute hard. Keep your hips level and avoid rotating or arching your lower back.
- 4
Lower with Control
Slowly lower your knee back toward the starting position with control, stopping just before it touches the ground. Repeat for all reps before switching sides.
Form Tips
- •Keep your hips level - do not rotate or tilt to one side
- •Squeeze the glute hard at the top of each rep
- •Maintain a flat back throughout - do not arch your lower back
- •Move slowly and with control - do not use momentum
Common Mistakes to Avoid
- •Arching the lower back to lift the leg higher
- •Rotating the hips open instead of keeping them square
- •Using momentum to swing the leg up instead of squeezing the glute
- •Not fully engaging the glute at the top of the movement
Primary Muscles
Secondary Muscles
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