Glute Kickback
Glute Kickback is a resistance exercise - strength exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings, Abdominals, Serratus anterior
- Exercise type
- Resistance exercise - strength
Exercise technique
- Hands and knees
Align hands below shoulders and knees below hips.
- Knee bend
Maintain roughly a right angle in the working knee.
- Hip lift
Raise your right thigh toward the line of your back.
- Top pause
Briefly squeeze your glute as the lower leg points upward.
- Lower
Return the knee to its starting position under control.
- Switch sides
Balance pressure through your hands and lift the left leg.
- Rhythm
Continue alternating while your torso stays at the same height.
Key technique points
- Do not lift the thigh far above the line of your back.
- Keep your hip bones facing the floor.
- Do not change the knee angle during the kick.
- Do not sway sideways between your hands.
- Do not lift your neck to look up.
- Return without striking the knee on the floor.
Common mistakes
Kicking toward the ceiling
The lower back extends after the hip reaches its limit.
Turning the pelvis sideways
The kicking plane changes.
Bending and straightening the knee
The hamstring lever length changes.
Collapsing onto one arm
Shoulder support becomes asymmetric.
Knee impact
The controlled return is interrupted.
Raising the head
Neck tension develops outside the torso alignment.
Frequently asked questions
Glute Kickback: why is “Kicking toward the ceiling” a mistake?
The lower back extends after the hip reaches its limit.
Glute Kickback: why is “Turning the pelvis sideways” a mistake?
The kicking plane changes.
Glute Kickback: why is “Bending and straightening the knee” a mistake?
The hamstring lever length changes.
Glute Kickback: why is “Collapsing onto one arm” a mistake?
Shoulder support becomes asymmetric.
Glute Kickback: why is “Knee impact” a mistake?
The controlled return is interrupted.
Glute Kickback: why is “Raising the head” a mistake?
Neck tension develops outside the torso alignment.
What should I focus on when doing Glute Kickback?
Do not lift the thigh far above the line of your back. Keep your hip bones facing the floor. Do not change the knee angle during the kick. Do not sway sideways between your hands. Do not lift your neck to look up. Return without striking the knee on the floor.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.