Standing Glute Kickback
A bodyweight kickback standing tall with your hands on a support, sweeping one straight leg back from the hip. It is a simple glute activation drill for warm-ups or home sessions; add an ankle weight to progress it.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Lower Back (Erector Spinae)
- Sets
- 2–3
- Reps
- 15–20 per side
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall facing a chair back, rack or wall with both hands resting on it, feet together.
Shift your weight onto one leg and brace your trunk.
Keeping the working leg long, sweep it back from the hip.
Squeeze your glute at the top without arching your lower back.
Lower the leg slowly back to the start, then switch sides.
Breathing: Exhale as the leg goes back, inhale as it returns.
Coaching tips
Move from the hip
Torso stays still
Squeeze, don't swing
Common mistakes
Arching the lower back to lift higher
Swinging the leg with momentum
Turning the hip out
Safety notes
Keep a light grip on the support for balance.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.