How to Do Glute Kickback: Step by Step
- On all fours or standing at cable machine
- Extend one leg straight back, squeezing glute
- Don't arch lower back — keep core tight
- Control the return, don't swing
Common Mistakes to Avoid
- Arching lower back to get more range
- Swinging the leg with momentum
- Not squeezing the glute at the top
Glute Kickback Tips
- Don't arch your lower back — the movement should come from the hip only
- Add an ankle weight or resistance band for extra resistance
- Pulse at the top of the rep for extra glute burn
- Keep your hips square — don't rotate as you kick back
Muscles Worked
glutes
Equipment
cable machine
Tracking
Count reps