What Are Glute Kickbacks?

The popular glute kickback exercise aims to improve lower body strength, stability, and balance. This movement involves lifting one leg backward while keeping the upper body stable, which results in extension of the hip and knee.

Glute kickbacks can be beneficial for various sports and daily activities and can be performed with body weight. For added difficulty, you can perform this exercise with other forms of resistance.

Glute Kickbacks Muscles Worked

When performing the glute kickback exercise, you will work the gluteus muscle group or glutes. Specifically, the the gluteus maximus, gluteus medius, and gluteus minimus.

Additionally, the exercise engages the hamstrings, core, and lower back muscles to a lesser degree.

Glute Kickback Benefits & Limitations

The primary benefit of glute kickbacks is that they are an isolation exercise for the gluteal muscles. Unlike compound movements such as squats or deadlifts, kickbacks primarily involve hip flexion and extension, which isolates the glutes.

Another benefit of glute kickbacks is that you don’t need any special equipment; you can do them with just your body weight. Of course, if you want to add resistance, you must use bands, cables, or machines.

The only major con of glute kickbacks is that you typically have to perform the exercise with each leg individually, which can take longer than other exercises.

Pros

• Isolates the glutes
• You can do them with no equipment
• Multiple variations

Cons

• Must work each leg independently
• Need equipment for added resistance

How to Do Glute Kickbacks

Start by getting down on your hands and knees on a mat or a comfortable surface. Ensure your hands are flat on the floor and your knees are under your hips. Your back should be in a neutral position, neither arched nor rounded.

Lift one leg off the ground and kick straight back until your thigh is parallel to the ground, squeezing your glute as you lift the leg. Slowly lower your leg down to the starting position without touching the ground, keeping tension on your glute.

Repeat the exercise for the desired number of repetitions (usually 10-15 per leg) before switching to the other leg. Start with 2-3 sets per leg and gradually increase the intensity as you become more comfortable with the exercise.

Here are the basic steps to perform the glute kickback exercise:

1. Get down on your hands and knees.
2. Kick one leg straight back while extending your knee.
3. Lift your leg until your thigh is parallel to the floor, and squeeze your glute at the top.
4. Slowly lower your leg back to the starting position while bending your knee.
5. Repeat for the desired reps.

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Correct Glute Kickbacks Form

The description and video above should give you a great starting point for performing glute kickbacks correctly. But here are some additional tips to help you master perfect form.

• Range of Motion – At the top of the movement, your extended leg should be in line with your body, forming a straight line from your hip to your knee. Do not extend your leg above parallel or over-arch your back.
• Knee Bend – For the standard glute kickback exercise, your leg should be bent at the bottom and relatively straight at the top of the movement. Do not straighten your leg entirely or kick your foot toward the ceiling.
• Tempo – Use a slow and controlled motion throughout the glute kickback exercise. You can also pause for a moment at the top or perform a pulsing movement to feel a deeper squeeze in your glute.

Glute Kickback Variations

The glute kickback variation covered so far involves kneeling on the floor and using your body weight for resistance. But there are other variations you can do to add resistance and work the glutes in different ways.

Cable Glute Kickback

The cable glute kickback is a standing variation that uses an ankle attachment and weight stack to provide added resistance. To do a cable glute kickback, place the padded loop around one ankle, then stand facing the machine.

Next, bend forward slightly at the waist and lift your leg off the floor. Kick your leg straight back while extending your knee until your thigh aligns with your torso. Then, slowly lower your leg back to the starting position.

Glute Kickback Alternatives

Here are a few good options if you’re looking for an alternative exercise for targeting your glutes.

Hip Thrust

The hip thrust is a lower-body exercise that targets the gluteus maximus. It involves driving your hips upward while lying with your shoulders on a bench and your feet on the floor.

The most common hip thrust variation involves placing a standard barbell across the front of your hips to add resistance. You may want to use a foam pad to make it more comfortable.

Glute Bridge

The glute bridge exercise is similar to the hip thrust, but you do it while lying on the floor instead of on a bench. While the range of motion may be slightly reduced, this exercise provides a different angle that can be beneficial.

You can start with just your body weight or make it more challenging by doing it with one leg at a time.

Reverse Hyperextension

Reverse hyperextensions are another hip hinge movement involving lifting your legs up and back while lying on your stomach with your legs hanging off a padded table or elevated bench.

Some gyms have a unique padded table with a weighted lever specifically for this exercise.