Glute Kickback
A bodyweight glute isolation exercise performed on hands and knees, kicking one leg back and up to target the glutes directly.
Equipment: bodyweight
How to do it
- 1Start on your hands and knees with your core braced.
- 2Keeping your knee bent at roughly 90 degrees, kick one foot up and back toward the ceiling.
- 3Squeeze your glute at the top of the movement without arching your lower back.
- 4Lower back down under control, then complete all reps before switching sides.
Common mistakes
- Arching the lower back to gain extra height instead of stopping at full hip extension.
- Using momentum to swing the leg instead of a controlled, glute-driven kick.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Glute Kickback safe for beginners?
Generally, yes. The Glute Kickback is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Glute Kickback work?
The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.
How do I make the Glute Kickback harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
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