Glute Kickback
How to do the Glute Kickback with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Glutes
Hamstrings
Body Only
How to do the Glute Kickback
- 1
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.
- 2
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.
- 3
Go back to the initial position as you inhale and now repeat with the left leg.
- 4
Continue to alternate legs until all of the recommended repetitions have been performed.
Log it, see it on your body.
Every Glute Kickback set you log feeds Ascend's anatomy heatmap, so your glutes volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Glute Kickback fits
The Glute Kickback shows up in training built around a specific goal. See how it fits:
More glutes exercises
Glute Kickback: common questions
What muscles does the Glute Kickback work?
The Glute Kickback primarily works the Glutes. It also recruits the Hamstrings as supporting muscles.
Is the Glute Kickback suitable for beginners?
Yes. The Glute Kickback is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Glute Kickback?
None. The Glute Kickback is a bodyweight exercise, so you can do it without any equipment.
Is the Glute Kickback a compound or isolation exercise?
The Glute Kickback is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Glute Kickback with correct form?
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. Follow the full step-by-step above for the complete movement.
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