Duration required
Focus Area required
 s rest

Glute Kickback

Key Points:

  • Adjust so that you cam reach the grip when chest is against padding.
  • With foot in the middle of the plat push backwards until glute is fully contracted.
  • Retract back to start position and repeat.

Common Mistakes:

  • Swinging body for momentum.
  • Kicking straight back.
  • Twisting torso throughout.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Inner Thigh
Muscle diagram with the following muscles highlighted Glutes, Inner Thigh

Similar Exercises

Adjust the height of the chest padding so that the top of the pad is at your mid chest region when holding the grips. Place your foot against the platform.

Starting with your knee bent, kick your leg back and up in an arc until your glute feel fully contracted. Then slowly lower it back down the same path to just before the start position. Keep your core activated and back straight throughout. Repeat for the desired amount of repetitions then switch legs.

Avoid the use of excessive momentum, keep the movement smooth and controlled throughout.

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