A beginner strength exercise done using just your bodyweight that mainly works the glutes, with help from the hamstrings. Start light, keep two clean reps in reserve, and add weight only when every rep looks the same. Rest 60 to 90 seconds between sets, and stop if you feel pain rather than effort.
Updated
Primary
Glutes
Secondary
Hamstrings
Equipment
Bodyweight
Level
beginner
Glute Kickback demonstration
Glute Kickback, starting positionGlute Kickback, finishing position
How to Perform
1Kneel 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.
2As 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.
3Go back to the initial position as you inhale and now repeat with the left leg.
4Continue to alternate legs until all of the recommended repetitions have been performed.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
