Glute Kickback
A beginner compound movement that trains the glutes with just bodyweight.
Force Type
Push
compound
Difficulty
Beginner
compound
Variations
0
equipment swaps
Muscles
2
primary + secondary
The verdict
Glute Kickback has 4-step instructions, more thoroughly documented than most of the 22 glutes exercises PlainExercise catalogues.
Ranked against the 22 glutes exercises PlainExercise currently catalogues, not the full exercise-science literature.
Catalog lens
Two ways this record sits in the source corpus
These are placement measures for the documented record, not a score for exercise quality, safety, or suitability.
Instruction steps
#450 of 868
4 numbered source steps; the longest instruction list ranks #1.
Instruction text
#156 of 868
A separate character-length placement prevents step count from standing in for explanatory detail.
Glute Kickback is a beginner compound movement that trains the Glutes along with hamstrings. It requires just bodyweight. There are 0 known variations and 8 peer exercises that target the same primary muscle.
- 1 of 9 exercises targeting the Glutes
- Level: beginner
PlainExercise cross-links 0 variations and 8 peer exercises sharing the same primary muscle.
What the Glute Kickback Data Reveals · DEEP · PUSH/COMPOUND
Glute Kickback opens on force profile: a PUSH compound pattern for glutes on just bodyweight, force direction is the first filter on this floor-level record.
4 steps land in the middle third (4–5) of the catalogue, enough detail to compare form without the longest upstream essays.
Glute Kickback is classified as a beginner-level compound movement with a push force profile, primarily training the Glutes with secondary engagement of the hamstrings. The canonical form requires just bodyweight in the strength category. Within the glutes cohort, 9 catalogued movements share the primary target; no alternate-equipment variations are catalogued yet.
Context matters: taxonomy (level, mechanic, force, musculature, equipment) does not account for individual biomechanics, joint history, or recovery. Common-mistake framing below is derived from classification fields, not case-specific coaching. Not medical or personal-training advice. Consult a physician or certified trainer before starting, especially with injuries, cardiovascular conditions, recent surgery, or pregnancy.
Exercise profile
| Attribute | Value |
|---|---|
| Difficulty | beginner |
| Mechanic | compound |
| Force | push |
| Equipment | body only |
| Category | strength |
| Primary muscle | Glutes |
| Secondary muscles | 1 |
| Variations available | 0 |
Source: Free Exercise DB (CC0); profile derived per exercise record.
Glute Kickback catalog footprint
Among 22 exercises whose primary muscle is glutes, Glute Kickback ranks #6 by catalogued variation count (0 listed heres). The upstream file attaches 2 images to this slug. See the step-count ranking for glutes for peer documentation depth.
Muscles worked
According to the Free Exercise DB classification, Glute Kickback trains the glutes as the prime mover, with 1 muscle assisting. The source classifies muscles as primary or secondary, it does not measure activation, so we show involvement, not percentages.
Source: Free Exercise DB primary/secondary muscle classification. Involvement, not measured activation, actual recruitment varies by load and form.
Intensity context
For reference, here is where common activities sit on the MET intensity scale. Glute Kickback does not have a measured MET in the source data, its intensity depends on the load and effort you use. Estimate calories for any activity with the calorie calculator.
MET values from the Compendium of Physical Activities (Ainsworth et al., 2011). A general reference scale, not a rating of this specific movement.
How to do it
- Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
- Go back to the initial position as you inhale and now repeat with the left leg.
- Continue to alternate legs until all of the recommended repetitions have been performed.
Glute Kickback Documentation Depth
Glute Kickback carries 4-step instructions (918 characters of Free Exercise DB text) - enough upstream detail to compare documentation depth inside the glutes cohort, not just the taxonomy badges above. Across 22 catalogued glutes movements, the average instruction record is 492 characters and 3.5 steps; 9 of those (40.9%) clear the same ≥500-character rich bar used here. This page ranks #1 of 22 by instruction-character length (1.86× the cohort average).
The assistant set lists 1 secondary muscle (hamstrings). That multi-muscle footprint is part of why a long instruction record matters: sparse Free-Exercise-DB stubs often stop at a one-line cue and never name the assistants, so their pages stay short by construction.
Among the 111 exercises that also use just bodyweight, average instruction length is 581 characters; 7 of those peers are longer than this record. Equipment-matched peers are the honest comparison when you are choosing a substitute implement for the same pattern.
Other well-documented glutes movements (same ≥500-character bar):
- Flutter Kicks (5 steps, 727 chars)
- One-Legged Cable Kickback (6 steps, 718 chars)
- Hip Lift with Band (4 steps, 630 chars)
- Lying Glute (4 steps, 612 chars)
- Barbell Hip Thrust (3 steps, 601 chars)
Common mistakes
- Rushing through reps before the pattern is grooved - at this stage, a slow, controlled tempo (2-3s down, 1-2s up) on Glute Kickback teaches the nervous system the movement far faster than speed does.
- Cutting the range of motion short - moving the glutes through its full safe range on Glute Kickback is what most reliably separates effective reps from wasted ones.
- Treating a compound lift like an isolation movement - Glute Kickback recruits multiple joints; bracing the core and engaging stabilizers matters as much as the prime movers.
- Flaring elbows excessively on push movements, tucked elbows protect the shoulder joint and transfer more force into the target muscles.
- Breathing out of sync with the lift on Glute Kickback - brace and inhale during the lowering phase, exhale on the exertion, especially important with just bodyweight where control matters most.
Who this is for
- People new to resistance training who want to build a foundation in the movement pattern
- People who want to train the Glutes and secondarily hamstrings
- People training at home without equipment
Who this is NOT for
- People hunting equipment swaps, PlainExercise lists 0 catalogued variations for Glute Kickback; browse 8 peer glutes exercises for alternate patterns instead.
- Anyone with acute pain in the joints or muscles involved, pain is a stop signal, not a soreness signal
- People with unresolved injuries in the loaded joints, seek clearance from a physical therapist first
- Anyone with a recent surgery, cardiovascular limitation, or pregnancy complication without physician clearance
Progression path
Once Glute Kickback feels comfortable with your current load, progress by (a) adding reps until you can complete 12+ per set, (b) increasing resistance by 2.5-5%, (c) moving to harder variations such as single-limb or longer lever versions, and eventually (d) stepping up to intermediate-level movements that train the same muscle.
See the Progression guide for a full framework on when to advance, and the Compound vs Isolation guide to decide when to prioritize this movement in your program.
Safety notes · BODY-ONLY · PUSH/COMPOUND · FLOOR
- On PUSH/COMPOUND glutes work, warm up 5–10 minutes before loading Glute Kickback; keep first sets light until the path feels automatic.
- Sharp or joint pain is a stop signal. Muscle soreness during sets is normal; pain is not.
- Beginners on BODY-ONLY gear: cut volume before cutting form, drop a set rather than rush reps.
- General information only. Consult a physician or certified trainer before starting any new exercise program.
Nationwide exercises with similar documentation depth
Two Free Exercise DB peer sets for Glute Kickback, drawn across all muscles (not the glutes-only related list below). Each metric produces a different neighborhood.
Similar instruction step count
Nearest catalog records by numbered steps (4 here).
Similar instruction text length
Nearest catalog records by upstream instruction characters (918 here).
Related exercises
Other exercises that target the Glutes.
See all Glutes exercises.
Using the glute kickback
A beginner compound movement for the glutes - here's how to put it to work.
- Train the glutes 2–3 times a week with 48+ hours between hard sets; pair this with other glutes movements for balanced development. All glutes exercises
- Match the load and rep range to your goal, strength, size, or endurance each call for a different scheme. Strength vs hypertrophy
- As a compound lift, this trains several muscles at once, anchor your session around it before isolation work. Compound vs isolation
Form before load. If a movement causes sharp or joint pain, stop and substitute a safer alternative, this is general information, not medical or training advice.