Hinges and bridges
Standing glute kickback
- Kit
- No kit
- Works
- glutes
- Also
- hamstrings · lower back · standing-leg glute medius · abs
The standing glute kickback sweeps one straight leg back from the hip while you stand tall on the other. It trains the glute through hip extension without any equipment, and it asks the standing leg for balance at the same time. It suits anyone who wants glute work they can do anywhere, from a warm-up to a finisher, and a light hold on a wall or chair is fine.
Form
How to do standing glute kickback
- 1Stand tall with your feet under your hips. Rest your hands in front of you or lightly on a wall or chair for balance.
- 2Shift your weight onto one leg, soften that knee, and lean your chest forward just slightly while keeping your back flat.
- 3Keeping the other leg straight, sweep it back from the hip, breathing out, and squeeze the glute at the end of the movement.
- 4Bring the leg back under the body without letting the foot rest on the floor, breathing in.
- 5Repeat at a steady pace until the timer ends, then switch to the other leg.
Watch for
Common mistakes
Arching the lower back to get the leg higher.
Fix: Keep the ribs down and stop where the hip stops. The range is small when done properly.
Rotating the hip open so the toes turn out to the side.
Fix: Keep the toes pointing at the floor and both hips facing forward.
Swinging the leg back and forth with momentum.
Fix: Slow down and pause for a beat with the glute squeezed at the back.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.