Definition
The glute kickback is an isolation exercise targeting the gluteus maximus muscle by extending the hip against resistance.
Explanation
- To perform a glute kickback: Bend forward at hip with one leg back, knee bent 90 degrees. Lift leg straight back by squeezing glutes. Slowly return to start.
- Bodyweight is enough resistance to activate the glutes. Adding ankle weights or bands increases the workout intensity.
- Kickbacks sculpt and define the butt muscles with concentrated hypertrophy of the glute max. Maintain upright posture.
- Do 2-3 sets of 10-15 reps on each side. Combine with squats, lunges and bridges for full glute training.
Examples
- Banded glute kickbacks
- Cable kickbacks
- Reverse lunge into glute kickback
Related Terms
- Glutes, hip extension, isolation exercise, accessory lift
Common Questions
- What does a glute kickback work? Primarily the gluteus maximus and minimus.
- Why aren’t my glutes sore after kickbacks? You may need heavier resistance and full range of motion.
Do Not Confuse With
- Donkey kicks – Similar glute exercise performed on hands and knees.
- Leg extensions – Quads exercise for the anterior thigh vs. posterior glutes.
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