Glutes / Beginner / Isolation (single joint)

Standing Glute Kickback

A bodyweight standing hip extension kicking one leg back to train the glutes.

At a glance

Primary

Glutes

Secondary

Hamstrings, Lower back (erectors)

Equipment

Bodyweight

Movement pattern

Hip extension

Level

Beginner

Type

Glutes, Isolation (single joint), One side at a time, Balance / unstable

How to do it

1. Stand tall facing a wall or post, hands on it for balance.
2. Brace your core and shift your weight onto one leg.
3. Keeping the knee bent, drive the other leg back and up by squeezing the glute.
4. Lower the leg with control and repeat; switch sides.

Tips

• Do not arch your lower back to lift the leg higher.

Common mistakes

• ✗ Arching the lower back to lift the leg higher.

  Why it hurts: Range comes from the spine, not the hip, compressing the lower back.

  ✓ Instead: Brace the core and stop when the hip is straight; the leg does not need to go high.

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