The end position of the glute kickback held for time: on all fours with one leg extended back at hip height, the pelvis level and the glute holding the leg in place.
What this exercise works
Muscles
gluteus maximus · erector spinae · gluteus medius · hamstrings
Goals
hypertrophy
Equipment
No equipment
Category
Strength
Difficulty
beginner
Demonstration
Step 1
How to perform the movement
Start on all fours with the hands under the shoulders and the knees under the hips.
Brace the trunk and keep the pelvis level; do not let the working side rotate upwards.
Extend one leg back and up until the thigh is in line with the torso.
Hold that position for the prescribed time, keeping the neck long and the lower back flat.
Lower the leg under control and repeat on the other side.
Technique cues and common mistakes
Squeeze the glute rather than kicking higher; the height is limited by the pelvis staying square.
Keep the supporting shoulder pushed away from the ear so the upper body does not sag.
A bent knee keeps the tension on the glute, a straight leg shifts more of it to the hamstring.
From guide to workout
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