Introduction.

The Glute Kickback is a lower body exercise that primarily targets the glutes, but also works the hamstrings. This is a compound exercise which is well suited to beginner lifters.

Alternatives.

  • Donkey kicks
  • Clamshells

Technique.

  • Kneel on a mat on all fours. Keep a 90-degree bend in both legs throughout.
  • Raise one leg behind you, squeezing your glute muscles as you do, making sure to keep it at 90-degrees. Hold the top position for a second or two.
  • Slowly lower it back to the starting position and repeat until failure, then switch to the other leg and repeat.
  • Keep your core muscles tight throughout and keep both arms straight.

Leg Muscle Diagram.

Leg Muscles