Glute Kickback - Instructions, Variations & Alternatives
Muscles involved
- Glutes
- Lower back
- Adductors
- Abductors
- Hamstrings
How to perform
Glute Kickback - Starting position
Glute Kickback - Muscle Under Tension
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Set up & Starting position (standing or prone lying (all fours))
Hinge at the waist and bend over so your back is nearly parallel to the floor. Hold onto something for stability. -
Concentric phase
Engage your abs and contract your glutes to bring your leg back as far as possible in a controlled fashion. -
Isometric hold (optional) - Squeeze your glutes hard at the top of the rep.
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Eccentric phase
Slowly return to the starting position. Switch legs and repeat.