Glute Kickback
- Primary musclesGlutes
- EquipmentBody Only
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Add it to a workout in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
Track it in your workout log
Add "Glute Kickback" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
- Sets, reps and time in your workout log
- Workout programs for your goal and level
- Progress for every exercise
How to do it
5 stepsStart on all fours on a mat with your hands under your shoulders and your knees under your hips, forming right angles at the hips and knees.
Keep your head in line with your spine and your core tight.
Exhale and lift one leg back, keeping the knee bent at 90 degrees, until your thigh is level with your back and your shin points up.
Squeeze your glute hard and hold for a second.
Inhale and lower the knee back to the floor, then repeat with the other leg. Keep alternating for the planned reps on each side.
If your lower back arches as the leg rises, cut the range and tighten your abs. The glute should drive the lift.
Add ankle weights or a resistance band above the knees to make the exercise harder.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.