Bench Glute Kickback

GlutesBench

An isolation movement designed to fire up the gluteus maximus. The bench support keeps your upper body stable so you can focus entirely on the working glute.

How to do it

1Get into a quadruped position on the bench with hands under shoulders and knees under hips.

2Keep your back flat, shoulders down, and brace your core.

3Maintain a fixed knee bend and extend one leg back and up by squeezing your glute.

4Raise your thigh until it aligns with your torso, without arching your lower back.

5Pause at the top for a second, then control the leg back to the starting position.

Common mistakes

Excessive lower back arching at the top, transferring tension from the glute to the spine.

Swinging the torso to use momentum instead of muscle force.

Rotating your hips open toward the working side, losing glute focus.

Breathing

Exhale as you kick back, and inhale as you return to the start.

Make it harder or easier

To regress, shorten the kickback range of motion.

To progress, strap on an ankle weight or use a mini-band.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.