Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsIsolation
- Force TypePush (Unilateral)
- Experience LevelBeginner
- Secondary Muscles
Hamstrings
Target Muscle Group
Glutes
Glute Kick Back Overview
The quadruped hip extension, commonly referred to as the glute kick back, is an exercise used to isolate the glute muscles. It is also an excellent option to use as an activation drill to warm up the glutes.
They are also referred to as the donkey kick, because when you perform them you look like a donkey kicking with their hind leg.
Glute Kick Back Instructions
- Setup in a quadruped position with your hands underneath your shoulders, knees underneath your hips, and toes tucked.
- While keeping a neutral spine and a 90 degree angle at the knee, extend the hip and drive the heel towards the ceiling.
- Slowly return to the starting position and repeat for the desired number of repetitions on both sides.
Glute Kick Back Tips
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The lumbar spine shouldn’t move at all, ensure that all of the movements comes entirely from the hip.
- Squeeze the glute and exhale as the hip extends to keep the abs active.
- Keep the head down and don’t worry about looking up as you complete repetitions, this can tend to drive you further into extension.
- Keep the elbows locked out and think about leading the movement by driving the heel vertically.
7 Comments
I'm doing the womens 12 week and I do t have a machine to do the.glutes so I replaced it with this but I want to add more then body weight. I tried.bands but it was awkward and I didn't get much from it. What other options do I have?
Try ankle weights for a start. Other than that, you can use a cable pulley with a ankle attachment.
I place a dumbbell weight behind my knee. Nothing super heavy.
If working out in a gym with a glute press machine would it be better to use it?
Either option would work well, Tammy!
So if it’s 3x15, it’s 3 times each leg? Or alternating?
Hey Mafe - you'll do 3 sets of 15 reps on each leg.