Glute Kickback
Isolates the glutes
No equipment needed
Beginner-friendly
Great as a glute warm-up or finisher
Can be done anywhere
Step 1
Stand with feet hip-width apart, hands on your hips or resting lightly on a wall or bench for balance. Stand tall with your core braced and shoulders back. This is your starting position.
Step 2
Shift your weight onto your left foot, keeping a slight bend in that knee. Exhale and kick your right heel back and up behind you, keeping your right leg straight and foot flexed. Focus on squeezing your right glute at the top of the movement rather than simply swinging your leg. Your hips should stay level and square throughout, so avoid rotating or tilting to one side to get more range.
Step 3
Inhale and slowly lower your right foot back to the floor with control. Complete all reps on the right side, then repeat on the left.
Exercise Benefits
The standing glute kickback is a simple but effective bodyweight exercise for isolating and activating the glutes. It's one of the best warm-up exercises before lower body sessions, helping to wake up the glutes before heavier compound movements like squats and deadlifts. It also works well as a finishing move at the end of a leg session, or as part of a low-impact home workout. No equipment needed, which makes it accessible for any fitness level.
