Exercise guide
Glute Kickback
The bodyweight Glute Kickback is performed from a hands-and-knees position. One bent leg lifts behind the body through hip extension while the glutes provide the main effort and the hamstrings assist. The torso and pelvis should remain relatively still.
Training context
Using Glute Kickbacks in a Workout
The movement can be used as focused glute work, a warm-up drill, or a lower-load accessory after squats and hinges. Alternating sides may improve rhythm, while completing one side at a time can make it easier to focus on control.
The leg does not need to rise above the torso. Additional height usually comes from arching the lower back or rotating the pelvis.
Technique overview
Extend the hip without arching the back
Begin on the hands and knees with the working knee bent near 90 degrees. Lift the thigh behind you until it approaches the line of the torso. Pause while keeping the pelvis level, then return the knee under control. Avoid twisting or pressing the foot toward the ceiling by arching the spine.
Treat this as an overview and use a range, pace, and setup you can control.