FitCi
Glute Kickback is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: legs. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Get on all fours with hands under shoulders and knees under hips
- Brace your core and lock your lower back in neutral
- Extend one leg back and slightly up, leading with the heel
- When the leg reaches hip height, squeeze the glute for one second
- Bring the knee back without touching the floor; finish the reps, then switch legs
Coaching tip
Unlike the donkey kick, the leg extends backward; drive your heel toward the wall behind you.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back, knee. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Hip Thrust, Cable Pull-Through, Barbell Hip Thrust
More glutes exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.