Smart Workout Diary

Standing Glute Kickback

The standing glute kickback is a bodyweight hip-extension exercise performed while standing and lifting one leg behind the body. It primarily trains the gluteus maximus, with the hamstrings assisting the movement. It can support glute strength, hip-control practice, and lower-body warm-ups.

Demonstration

Demonstration: Standing Glute Kickback

Instructions

  1. Stand tall with your feet about hip-width apart and brace your abdomen.
  2. Shift your weight onto one leg, keeping a soft bend in the standing knee; lightly hold a stable support if needed.
  3. Keep the lifted leg mostly straight and move it backward from the hip without turning the pelvis.
  4. Pause briefly when the glute contracts, then return the foot to the starting position with control.
  5. Complete the desired repetitions on one side, then repeat on the other side.
Muscle Group
Gluteus Maximus
Other Muscle Groups
Hamstrings
Type
Calisthenics
Mechanics
Isolation
Laterality
Unilateral
Movement Mode
Dynamic
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep your torso tall rather than leaning forward as the leg moves back.
  2. Use a comfortable range of motion and avoid arching your lower back to lift the leg higher.
  3. Move slowly and keep your hips level instead of opening the working hip outward.
  4. Use a light touch on a support only as much as needed to maintain balance.
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