LiftSetsLiftSets / Exercises / Glute Kickback
Glute Kickback
Works the glutes. Helped by the hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
gluteshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Body only |
|---|---|
| Level | Beginner |
What to think about
- Hands under shoulders, knees under hips.
- Keep the knee bent and press the sole of the foot to the ceiling.
- Stop when the thigh is level. No arching the lower back.
How to do it
- Kneel 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.
- As 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.
- Go back to the initial position as you inhale and now repeat with the left leg.
- Continue to alternate legs until all of the recommended repetitions have been performed.
Other exercises for the glutes
- Barbell Glute Bridge
- Barbell Hip Thrust
- Butt Lift (Bridge)
- Kettlebell Swing (Two-Hand)
- One-Legged Cable Kickback
- Pull Through
- Single Leg Glute Bridge
Track it in LiftSets
Log Glute Kickback with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store