Home Exercises Gluteals Kickbacks

Gluteals Kickbacks

Exercise Tips

  • An exercise mat can be used for comfort
  • Do not twist your back
  • Keep stabilized throughout

Gluteals Kickbacks

This exercise targets your gluteals and requires no equipment to perform. It also works your hamstrings.

Muscle Group

Gluteals (Glutes) & Hamstrings


1 Day a Week to
5 Days a Week



Cardiovascular Benefit


Muscle Group: Gluteals (Glutes) & Hamstrings

Equipment: None

Minimum Frequency: 1 Day a Week

Maximum Frequency: 5 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Gluteals

Starting Position: Position yourself on your hands and knees, face down. Keep your arms straight, wrists underneath your shoulders. Keep your knees shoulder width apart as well.

  1. 1 Keeping your knee bent, exhale and push your heel towards the ceiling, until your thigh is parallel to the ground.
  2. 2 Hold for a one count, squeezing your glutes.
  3. 3 Inhale and slowly bring your leg back to the rested position on the ground.
  4. 4 Repeat this exercise until you have completed all repetitions for the set, then switch legs and repeat.