How to do it:

  • Start on all fours with your hands under your shoulders and knees under your hips.

  • Keep your core engaged and spine neutral throughout the movement.

  • Lift one leg backward and upward, keeping the knee bent at about 90 degrees, until your thigh is in line with your torso.

  • Squeeze your glutes at the top of the movement, then slowly lower your leg back to the starting position.

Why it’s effective:

The Glute Kickback primarily activates the gluteus maximus, the largest glute muscle, which is key for hip extension and lower body power. Strengthening this muscle improves posture, enhances hip stability, and reduces strain on the lower back.

Common benefits:

Strengthens glutes and hamstrings, improves hip and core stability, supports proper gait and posture, enhances athletic performance and lower body strength and reduces risk of lower back and knee injuries.