Glute Kickback

GlutesBodyweight

A standing bodyweight isolation drill for your glutes and hamstrings that requires no gear. It builds single-leg balance and hip control.

How to do it

1Stand tall with feet hip-width apart, shift your weight to your working leg, and keep a slight bend in your standing knee.

2Brace your core to keep your lower back neutral and locked.

3Squeeze your glute to extend your working leg straight back without opening your hips.

4Pause at the top for a second, feeling the peak contraction in your glute.

5Lower your leg back down under control, hovering off the floor if balance allows.

Common mistakes

Arching your lower back: shifts the tension off your glutes and puts stress on your lower back.

Opening your hips sideways: keep your hips square to isolate the target glute muscle.

Swinging for momentum: kick back using muscle contraction, not momentum.

Breathing

Inhale at the start, exhale as you extend your leg back.

Make it harder or easier

To simplify, hold a wall or chair for support; to intensify, hold at peak contraction 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.