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Glutes · Beginner

Body Weight Glute Kick Back

Quadruped straight-leg hip extension for glute activation with the trunk and pelvis held still.

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Body Weight Glute Kick Back demonstration

Exercise overview

Training details

GlutesHamstrings

Equipment

Bodyweight

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin on hands and knees with wrists under shoulders, knees under hips, and a neutral spine.
  2. 02Brace the trunk and keep the pelvis square before moving the working leg.
  3. 03Extend the working knee and send the straight leg backward from the hip until it aligns with the torso.
  4. 04Squeeze the glute without lifting high enough to arch the lower back or rotate the pelvis.
  5. 05Return the knee beneath the hip under control and complete the set before switching sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBody Weight Donkey Kick

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Standing Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing Kickback

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