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Glutes · Beginner

Kneeling Glute Press

Bodyweight hip-extension drill that isolates the glutes while the trunk and pelvis stay controlled.

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Exercise overview

Training details

GlutesCore

Equipment

Bodyweight

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start in a kneeling position with one knee on the ground and the other leg extended back.
  2. 02Engage your core and keep your back straight.
  3. 03With control, lift the extended leg towards the ceiling while squeezing your glute.
  4. 04Hold at the top for a second, then lower back to the starting position.
  5. 05Repeat for the prescribed repetitions and switch legs.

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