From an on‑all‑fours position, extend one leg backward and upward to perform hip extension, emphasizing contraction of the glute muscles. The movement is slow and controlled to isolate the glute on the working side.
How to do the Glute Kickback on Floor#
- Start on your hands and knees with hands under shoulders and knees under hips, keeping a neutral spine.
- Brace your core and keep both hips level facing the floor.
- Drive one leg straight back and upward until the thigh aligns with your torso, squeezing the glute at the top.
- Lower the leg slowly back to the starting position without dropping the hip or using momentum.
- Perform the prescribed reps, then switch legs and repeat the same controlled movement.
Muscles worked#
- Primary: Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis)
Common mistakes#
- Arching the lower back to lift the leg.
- Allowing the hips to rotate or tilt so they are no longer level.
- Using momentum instead of a slow, controlled contraction.
- Failing to fully squeeze the glute at the top of the movement.
