Glute Kickback
A beginner compound strength exercise that works the glutes, needing no equipment.
Starting position
End position
How to Do Glute Kickback
- 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.
- 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.
- Go back to the initial position as you inhale and now repeat with the left leg.
- Continue to alternate legs until all of the recommended repetitions have been performed.
Muscles Worked
Alternatives to Glute Kickback
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Single Leg Glute Bridge
A beginner isolation strength exercise that works the glutes, needing no equipment.
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2
One-Legged Cable Kickback
An intermediate isolation strength exercise that works the glutes, using a cable machine.
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3
Hip Extension with Bands
A beginner compound strength exercise that works the glutes, using a resistance band.
-
4
Physioball Hip Bridge
A beginner compound strength exercise that works the glutes, using an exercise ball.
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5
Pull Through
A beginner compound strength exercise that works the glutes, using a cable machine.
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6
Squats
The squat is the king of lower body exercises, targeting the quadriceps, glutes, and hamstrings while building core stability. It's a fundamental movement pattern that translates directly to everyday activities.
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7
Monster Walk
A beginner compound strength exercise that works the glutes, using a resistance band.
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8
Thigh Abductor
A beginner isolation strength exercise that works the glutes, using a machine.
-
9
Butt Lift (Bridge)
A beginner isolation strength exercise that works the glutes, needing no equipment.
-
10
Flutter Kicks
A beginner compound strength exercise that works the glutes, needing no equipment.
Frequently Asked Questions
What muscles do glute kickback work?
Glute Kickback primarily works the glutes. The hamstrings assist as secondary muscles.
What equipment do I need for glute kickback?
None. Glute Kickback is a bodyweight movement you can do anywhere you have floor space.
Glute Kickback: is it suitable for beginners?
Yes. Glute Kickback is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of glute kickback?
Single Leg Glute Bridge, One-Legged Cable Kickback, Hip Extension with Bands train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my glute kickback reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; glute kickback can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Glute Kickback with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.