How to Do the Glute Kickback
Beginner glutes exercise — bodyweight.
The Glute Kickback is a beginner-level glutes exercise that puts focused tension on the glutes, using no equipment. As an isolation movement it lets you target the glutes directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Glutes
- Primary muscle
- Glutes
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Isolation
How to perform it
- 1Start on your hands and knees with your hands under your shoulders and knees under your hips.
- 2Brace your core so your lower back stays flat.
- 3Keeping your right knee bent at 90 degrees, lift your leg back and up until your thigh is in line with your body.
- 4Push your heel toward the ceiling and squeeze your glute at the top.
- 5Lower your knee slowly without touching the floor.
- 6Finish your reps, then switch legs.
How to program the Glute Kickback
- Use the Glute Kickback later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Glute Kickback alternatives
No space? These train the same glutes, grouped by what you have available.
Dumbbell or kettlebell
Easier and harder variations
The Glute Kickback is rated beginner. Regress while you build the pattern, progress once it feels easy.
Harder — progress from it
What to pair it with
For a balanced session, pair the Glute Kickback with a move for the opposing muscles — the Seated Straight-Leg Raise (quadriceps) or the Sissy Squat (quadriceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Glute Kickback can land on:
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Glute Kickback automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Glute Kickback work?
The Glute Kickback primarily targets the glutes within the glutes muscle group.
What equipment do I need for the Glute Kickback?
None — the Glute Kickback is a bodyweight exercise you can do anywhere, no gym required.
Is the Glute Kickback a compound or isolation exercise?
The Glute Kickback is an isolation exercise, focusing work on a single muscle group. It's well suited to beginner trainees.
How many sets and reps of the Glute Kickback should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Glute Kickback good for beginners?
Yes — the Glute Kickback is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Glute Kickback?
Good substitutes that train the same glutes include the Donkey Kick (bodyweight), the Fire Hydrant (bodyweight), the Dumbbell Rear Lunge (dumbbell). Pick the one that matches the equipment you have.
Can I do the Glute Kickback at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
