Main Muscle Worked: Glutes
Other Muscle: Hamstrings
Mechanics Type: Compound
1. 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
2. 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.
3. Go back to the initial position as you inhale and now repeat with the left leg.
4. Continue to alternate legs until all of the recommended repetitions have been performed.
Variations: For this exercise you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.
Alternative Exercises For Glute Kickback
Home >> Exercises >> Shoulders >> Glute Kickback
D e d i c a t i o n - M o t i v a t i o n - T r a n s f o r m a t i o n
Copyright © 2011 GuruMann - US. All rights reserved