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Exercise guide
Glute Kickback
A bodyweight glute isolation exercise performed on all fours to develop gluteus maximus strength and shape.
What this exercise works
- Muscles
- gluteus maximus · erector spinae · gluteus medius · hamstrings
- Goals
- hypertrophy
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Begin on all fours with hands under shoulders and knees under hips.
- Keeping the knee bent at 90 degrees, drive one heel toward the ceiling.
- Squeeze the glute at the top of the movement.
- Lower the leg back to the starting position with control.
- Complete all reps, then switch sides.
Technique cues and common mistakes
- Keep your hips square to the floor — avoid rotating.
- Focus on squeezing the glute, not just lifting the leg.
- Add a resistance band or cable for progressive overload.