Bodyweight Glute Kickback
A bodyweight isolation exercise performed on all fours, targeting the glutes and hamstrings. Used to build muscle activation, stability, and hypertrophy in the hip extensors.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Keep rest shorter when using for activation or conditioning sets.
How to Perform
Start on all fours with hands directly under shoulders and knees under hips, maintaining a neutral spine. Engage your core to prevent the lower back from sagging.
- Keep your working leg straight or slightly bent and slowly extend it straight back and up towards the ceiling.
- Squeeze the glute forcefully at the peak contraction, avoiding excessive arching of the lower back.
- Slowly lower the leg back down, stopping just short of touching the floor or the starting position.
- Complete all repetitions on one side before switching legs and repeating the movement.
Coaching Tips
Form Cues
- Squeeze the glute hard
- Maintain a flat back
- Hips remain square
- Control the lowering phase
Breathing
Inhale while lowering the leg slowly, then forcefully exhale and brace the core as you kick the leg upward.
Tempo
2-0-1
Range of Motion
Extend the leg until the thigh is in line with the torso or slightly above, stopping before the lower back begins to arch.
Safety
Safety Notes
- Stop the range of motion if you feel compression in the lower back.
- Keep the neck in line with the spine (look down).
Spotting
Not recommended; this is a bodyweight exercise focused on isolation.
Common Mistakes
- Excessive arching in the lower back
- Allowing hips to rotate or shift
- Swinging the leg too quickly
- Not reaching full hip extension
When to Avoid
- Acute low back pain or lumbar instability
- Severe wrist pain
Flexibility Needed
- Hip extension capacity
- Neutral spinal control
Build Up First
- Basic core bracing ability
- Ability to maintain quadruped position
Also known as
Straight Leg Kickback, Rear Kick, Quadruped Glute Extension
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