Smart Workout Diary

Glute Kickback

The glute kickback is a bodyweight hip-extension exercise performed on hands and knees. It primarily targets the glute muscles while the core and hips stabilize the torso. It supports glute strength, hip control, and lower-body movement quality.

Demonstration

Glute Kickback — demonstration 1
Glute Kickback — demonstration 2

Instructions

  1. Start on your hands and knees with your hands below your shoulders and your knees below your hips.
  2. Brace your core and keep your spine neutral; look down slightly so your neck stays long.
  3. Keeping one knee bent at about 90 degrees, lift that leg behind you by extending the hip until the thigh is roughly in line with your torso.
  4. Squeeze the glute at the top without arching your lower back or rotating your pelvis.
  5. Lower the knee slowly to the starting position without shifting your weight excessively, then repeat for the desired repetitions.
  6. Complete the same number of controlled repetitions on the other side.
Muscle Group
Glutes
Type
Calisthenics
Mechanics
Isolation
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Move from the hip: lift the leg by contracting the glute, not by swinging or arching the lower back.
  2. Keep both hip points facing the floor; opening the pelvis reduces control and can shift the work away from the glute.
  3. Use a smaller range of motion if you cannot keep your ribs down and spine neutral.
  4. Exhale as you lift, inhale as you lower, and use a slow, controlled tempo.
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