Glute Kickback

Muscles worked by the Glute Kickback

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

1. Begin on all fours with hands under shoulders and knees under hips.
2. Keeping the knee bent at 90 degrees, drive one heel toward the ceiling.
3. Squeeze the glute at the top of the movement.
4. Lower the leg back to the starting position with control.
5. Complete all reps, then switch sides.

Form tips

• Keep your hips square to the floor — avoid rotating.
• Focus on squeezing the glute, not just lifting the leg.
• Add a resistance band or cable for progressive overload.

At a glance

Glute Kickback in German & Spanish

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

Related exercises

• Banded Figure-4 Stretch
• Barbell Back Squat
• Barbell Glute Bridge
• Barbell Hip Thrust
• Barbell Lunge
• Barbell Reverse Lunge
• Bench Figure-4 Glute Stretch
• Bodyweight Squat

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",
  "name_en": "Glute Kickback",
  "name_de": "Gluteus Kickback",
  "name_es": "Patada de Glúteo",
  "description_en": "A bodyweight glute isolation exercise performed on all fours to develop gluteus maximus strength and shape.",
  "description_de": "Eine Körpergewichts-Isolationsübung für die Glutealmuskulatur im Vierfüßlerstand.",
  "description_es": "Un ejercicio de aislamiento de glúteos con peso corporal en posición de cuatro puntos para desarrollar el glúteo mayor.",
  "category": "strength",
  "force_type": "push",
  "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": [
    "Begin on all fours with hands under shoulders and knees under hips.",
    "Keeping the knee bent at 90 degrees, drive one heel toward the ceiling.",
    "Squeeze the glute at the top of the movement.",
    "Lower the leg back to the starting position with control.",
    "Complete all reps, then switch sides."
  ],
  "instructions_de": [
    "Im Vierfüßlerstand beginnen, Hände unter den Schultern, Knie unter den Hüften.",
    "Knie bei 90 Grad gebeugt halten und die Ferse einer Seite Richtung Decke drücken.",
    "Den Gesäßmuskel oben fest anspannen.",
    "Das Bein kontrolliert zur Ausgangsposition absenken.",
    "Alle Wiederholungen ausführen, dann Seite wechseln."
  ],
  "instructions_es": [
    "Comienza a cuatro patas con las manos bajo los hombros y las rodillas bajo las caderas.",
    "Manteniendo la rodilla doblada a 90 grados, empuja el talón hacia el techo.",
    "Aprieta el glúteo en la parte superior del movimiento.",
    "Baja la pierna a la posición inicial con control.",
    "Completa todas las repeticiones y cambia de lado."
  ],
  "tips_en": [
    "Keep your hips square to the floor — avoid rotating.",
    "Focus on squeezing the glute, not just lifting the leg.",
    "Add a resistance band or cable for progressive overload."
  ],
  "tips_de": [
    "Hüften parallel zum Boden halten — keine Rotation.",
    "Fokus auf das Anspannen des Gesäßmuskels, nicht nur auf das Heben.",
    "Für mehr Widerstand ein Widerstandsband oder Kabelzug verwenden."
  ],
  "tips_es": [
    "Mantén las caderas paralelas al suelo — evita rotar.",
    "Concéntrate en apretar el glúteo, no solo en levantar la pierna.",
    "Agrega una banda de resistencia o cable para sobrecarga progresiva."
  ],
  "met": 3.5,
  "images": {
    "flat": {
      "start": "images/flat/glute-kickback-start.webp",
      "peak": "images/flat/glute-kickback-peak.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");

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.