Glute Kickback Exercise: Kick Your Glutes into High Gear

Glute Kickback Exercise
Glute Kickback Exercise
Image Credit: Nuffield Health (see video below)

If you’re looking to tone your glutes and strengthen your posterior chain, look no further than the glute kickback exercise. This exercise targets your gluteal muscles, also known as your “booty,” and can be done with minimal equipment.

In this article, we’ll go over the benefits, the body parts impacted, the equipment you need, steps for doing it, and mistakes to avoid.

Benefits of the Glute Kickback Exercise

The glute kickback exercise is a great way to tone and strengthen your glutes, as well as improve your balance and stability.

By targeting your glutes, you’ll be able to improve your overall lower body strength, which can help with everyday activities such as walking, running, and climbing stairs.

In addition to building strength, the glute kickback exercise can also improve your posture and reduce the risk of injury. By strengthening your glutes and posterior chain, you’ll be able to better support your spine and maintain good posture.

What Body Parts are Impacted by the Glute Kickback Exercise?

The glute kickback exercise primarily targets your glutes, specifically your gluteus maximus muscle. Your hamstrings and lower back muscles, including your erector spinae, also play a significant role in the exercise.

Equipment You Need to do the Glute Kickback Exercise

To do the glute kickback exercise, all you need is a yoga mat or flat surface. You can also use a resistance band or ankle weights.

Steps for Doing the Glute Kickback Exercise

Step 1: Begin by laying your yoga mat on the floor and getting onto all fours.

Step 2: Ensure that your hands are shoulder-width apart and your knees are hip-width apart.

Step 3: Engage your core muscles and lift one leg straight behind you, keeping your foot flexed.

Step 4: Stop at the top and tighten your glutes. Slowly lower your leg back down to the beginning position.

Step 5: Repeat for your desired number of reps with one leg, then switch to the other leg. Remember to keep your movements slow and controlled, focusing on your glutes throughout the exercise.

The video below shows how to complete this workout.

Mistakes to Avoid

Using too much resistance: It’s important to start with a resistance band or ankle weights that you can lift comfortably and with proper form. Trying to lift too much weight can lead to injury.

Arching your back: Be sure to engage your core and keep your back straight throughout the exercise. Arching your back can lead to injury and reduce the effectiveness of the exercise.

Not fully extending your leg: To get the most out of the exercise, be sure to fully extend your leg when kicking it back. This will engage your glutes and hamstrings more effectively.

Raising your leg too high: Avoid lifting your leg higher than hip level when kicking it back. This can lead to strain and reduce the effectiveness of the exercise.

Allowing the resistance band to snap back: When lowering your leg back down to the starting position, be sure to control the movement and avoid letting the resistance band snap back. This can lead to injury and reduce the effectiveness of the exercise.


Incorporating the glute kickback exercise into your workout routine, along with exercises like the overhead dumbbell press, can help you achieve a well-rounded and strong physique. So don’t be afraid to switch things up and challenge your body in new ways.

Keep in mind that proper form and gradual progress are key to preventing injury and maximizing the benefits of these exercises.

1 thought on “Glute Kickback Exercise: Kick Your Glutes into High Gear”

  1. Pingback: The Bench Step Up Exercise: Step Up Your Lower Body Workout

Comments are closed.