Glute Kickback

A bodyweight exercise that isolates the glutes by extending the leg backward while on hands and knees, building glute strength and activation.

Instructions

1. 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.
2. 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. At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
3. Go back to the initial position as you inhale and now repeat with the left leg.
4. Continue to alternate legs until all of the recommended repetitions have been performed.

Tips

• Keep your core tight throughout to maintain stability
• Maintain the 90-degree angle at your knee during the entire movement
• Focus on squeezing the glute at the top of the movement
• Control the movement - avoid swinging or using momentum
• Keep your head neutral looking down to avoid straining the neck