Glute Kickback Hold

Muscles worked by the Glute Kickback Hold

Primary

GlutesGluteus Maximus

Secondary

Lower BackErector SpinaeGlute MediusGluteus MediusHamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Glute Kickback Hold

1. Start on all fours with the hands under the shoulders and the knees under the hips.
2. Brace the trunk and keep the pelvis level; do not let the working side rotate upwards.
3. Extend one leg back and up until the thigh is in line with the torso.
4. Hold that position for the prescribed time, keeping the neck long and the lower back flat.
5. Lower the leg under control and repeat on the other side.

Form tips

• Squeeze the glute rather than kicking higher; the height is limited by the pelvis staying square.
• Keep the supporting shoulder pushed away from the ear so the upper body does not sag.
• A bent knee keeps the tension on the glute, a straight leg shifts more of it to the hamstring.

At a glance

Glute Kickback Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Figure-4 Stretch
• Banded Glute Bridge
• Banded Good Morning
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Banded Romanian Deadlift
• Banded Squat
• Banded Sumo Walk

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "glute-kickback-hold",
  "name_en": "Glute Kickback Hold",
  "name_de": "Gluteus-Kickback-Halt",
  "name_es": "Patada de Glúteo Isométrica",
  "description_en": "The end position of the glute kickback held for time: on all fours with one leg extended back at hip height, the pelvis level and the glute holding the leg in place.",
  "description_de": "Die Endposition des Gluteus Kickback, statisch gehalten: im Vierfüßlerstand ist ein Bein auf Hüfthöhe nach hinten gestreckt, das Becken bleibt gerade und der Gluteus hält das Bein oben.",
  "description_es": "La posición final de la patada de glúteo mantenida en el tiempo: a cuatro apoyos con una pierna extendida hacia atrás a la altura de la cadera, la pelvis nivelada y el glúteo sosteniendo la pierna en el sitio.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_medius",
    "hamstrings"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "glute_focus"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Start on all fours with the hands under the shoulders and the knees under the hips.",
    "Brace the trunk and keep the pelvis level; do not let the working side rotate upwards.",
    "Extend one leg back and up until the thigh is in line with the torso.",
    "Hold that position for the prescribed time, keeping the neck long and the lower back flat.",
    "Lower the leg under control and repeat on the other side."
  ],
  "instructions_de": [
    "Geh in den Vierfüßlerstand, die Hände unter den Schultern und die Knie unter den Hüften.",
    "Spann den Rumpf an und halte das Becken gerade; die Arbeitsseite darf nicht nach oben rotieren.",
    "Streck ein Bein nach hinten und oben, bis der Oberschenkel in einer Linie mit dem Oberkörper ist.",
    "Halte diese Position für die vorgegebene Zeit, mit langem Nacken und flachem unterem Rücken.",
    "Senk das Bein kontrolliert ab und wiederhole das Ganze auf der anderen Seite."
  ],
  "instructions_es": [
    "Colócate a cuatro apoyos con las manos bajo los hombros y las rodillas bajo las caderas.",
    "Aprieta el tronco y mantén la pelvis nivelada; no dejes que el lado que trabaja rote hacia arriba.",
    "Extiende una pierna hacia atrás y arriba hasta que el muslo quede en línea con el torso.",
    "Mantén esa posición durante el tiempo indicado, con el cuello largo y la zona lumbar plana.",
    "Baja la pierna de forma controlada y repite del otro lado."
  ],
  "tips_en": [
    "Squeeze the glute rather than kicking higher; the height is limited by the pelvis staying square.",
    "Keep the supporting shoulder pushed away from the ear so the upper body does not sag.",
    "A bent knee keeps the tension on the glute, a straight leg shifts more of it to the hamstring."
  ],
  "tips_de": [
    "Spann den Gluteus an, statt höher zu treten - die Höhe begrenzt das gerade bleibende Becken.",
    "Druck die stützende Schulter vom Ohr weg, damit der Oberkörper nicht durchhängt.",
    "Ein gebeugtes Knie hält die Spannung im Gluteus, ein gestrecktes Bein verlagert mehr in die Beinrückseite."
  ],
  "tips_es": [
    "Aprieta el glúteo en lugar de subir más; la altura la limita que la pelvis siga cuadrada.",
    "Aleja del oído el hombro que te sostiene para que el tronco no se hunda.",
    "Con la rodilla flexionada la tensión se queda en el glúteo; con la pierna estirada pasa más al isquiotibial."
  ],
  "met": 3.5,
  "images": {
    "flat": {
      "main": "images/flat/glute-kickback-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "glute-kickback-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.