Glute Kickback

How to Glute Kickback

A glute kickback is a compound movement that primarily targets the glutes / butt, along with a little bit of hamstrings. This exercise is great for beginners and can easily be done at home or in the gym.

Muscle(s)

: Glutes, Hamstrings

Difficulty

: Beginner

Equipment

: Bodyweight

Goal

: Toning, Sculpting

How to do Glute Kickback Exercise:

Start Glute Kickback Exercise

Glute Kick Back Finish

  1. Kneel on the floor or an exercise mat and bend over with your arms extended out in front of you. You should be in a kneeling / push-up position with your arms spaced about shoulder width apart. Your should be looking forward with your knees bent at a 90-degree angle.
  2. Slowly lift up your right leg and “kick back” until your hamstring (rear upper leg) is in line with your back while maintaining the 90-degree bend in your knee. Squeeze the glutes and hold the contraction at the top for a moment.
  3. Return to the start position and repeat with the left leg.
  4. Continue to alternate legs (or do each leg individually) until you’ve reached the suggested number of repetitions.
  5. For added resistance, try using ankle weights.

Demonstration Video:

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