VARIATIONS
Glute Kickback
Bodyweight leg lifts backward with knee bent
This bodyweight movement isolates the glutes and hamstrings to build posterior chain strength and hip stability. It serves as an accessible entry point for learning hip extension mechanics without external load.
HOW TO DO IT
- Kneel on the floor with hands directly under shoulders and knees under hips.
- Keep your core tight and maintain a flat back throughout the set.
- Lift one leg backward until the thigh is parallel to the floor.
- Squeeze your glutes hard at the top of the movement.
- Lower the leg back down with control until the knee nearly touches the floor.
- Complete all reps on one side before switching to the other leg.
COMMON MISTAKES
- Arching the lower back to gain extra height.
- Swinging the leg up using momentum instead of muscle.
- Rotating the hips open instead of extending straight back.
- Rushing the descent and skipping the bottom stretch.
TIPS
- Drive through the heel to maximize glute activation.
- Keep the working leg bent at 90 degrees like a donkey.
- Prevent your lower back from arching as you lift the leg.
DETAILS
- Muscles
- Glutes
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Glute kickback
- Legs
- One
- Body position
- On hands and knees
SIMILAR EXERCISES
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Ratings
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