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

1. 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.

2. Concentric phase
   Engage your abs and contract your glutes to bring your leg back as far as possible in a controlled fashion.

3. Isometric hold (optional) - Squeeze your glutes hard at the top of the rep.

4. Eccentric phase
   Slowly return to the starting position. Switch legs and repeat.

Exercise Alternatives

• Reverse Hyperextension