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Last updated March 5, 2026
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glutes
Glute Kickback on Floor
From an all-fours position, drive one leg up and back, squeezing the glute at the top. A simple bodyweight exercise for glute activation.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstringsdeep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Unilateral
Posture
Kneeling
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Position yourself on all fours on a mat.
- Place hands directly under shoulders and knees under hips.
- Maintain a neutral spine with your core braced.
- Step 2Execution
- Keep the working knee bent at 90 degrees throughout the movement.
- Drive the sole of your foot toward the ceiling by extending the hip.
- Squeeze the glute at the top and hold briefly.
- Lower the knee back toward the floor without touching down between reps.
- Step 3Tips
- Avoid arching the lower back — the movement comes from the hip joint only.
- Keep hips level and square to the floor throughout.
- For added resistance, place a dumbbell behind the working knee or use an ankle weight.