Glutes exercise
Quadruped Glute Kickback
Single-leg hip extension for glutes, keeping your pelvis stable.
- Primary muscleGlutes
- Also worksHamstrings
- EquipmentBodyweight
- TypeIsolation
- LevelBeginner
- Glutes
- Hamstrings
- Bodyweight
How to do the Quadruped Glute Kickback
4 steps, in the order you do them.
- Place your feet hip-width apart and stabilize your torso before you start.
- Extend your hip while squeezing your glutes, without arching your lower back.
- Slowly return to the starting position and repeat.
- Repeat at a controlled pace without using momentum.
Muscles worked
Common Quadruped Glute Kickback mistakes
What goes wrong most often when you do the Quadruped Glute Kickback, and how to fix it.
Your pelvis rotates toward the side of the raised leg.
Keep both hips facing the floor and lift the leg only as high as your pelvis stays square.
You straighten the working knee and your foot dangles.
Keep your knee bent at a right angle and press the sole of your foot toward the ceiling.
Your shoulders sink and your weight dumps onto your wrists.
Push the floor away with your hands to lift your chest and keep your upper back firm.
Alternatives to the Quadruped Glute Kickback
They work the glutes with other equipment, including options for training at home.
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More glutes exercises
Side Lying Hip AbductionGlutes · Bodyweight
Mini Band ClamshellGlutes · Resistance band
Single Leg Smith Machine Reverse KickbackGlutes · Machine
Machine Glute KickbackGlutes · Machine
Frequently asked questions
What muscles does the Quadruped Glute Kickback work?
The Quadruped Glute Kickback works mainly the glutes. It also works the hamstrings.