Glute Kickback on Floor
Trains the glutes. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Glute Kickback on Floor
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 7 on the Glutes page.
Muscles worked
What Glute Kickback on Floor trains
Technique
How to do the Glute Kickback on Floor
- Begin on all fours with your hands directly under your shoulders and your knees under your hips, keeping your back flat.
- Keeping your knee bent at 90 degrees, lift your right leg back and up, driving your heel toward the ceiling until your thigh is in line with your torso.
- Squeeze your glute at the top of the movement, holding briefly.
- Lower your knee back to the starting position with control. Repeat for the desired number of repetitions, then switch sides.
Form cues
Getting it right
- Avoid arching your lower back; keep your core engaged and your hips square.
- Drive your heel toward the ceiling to focus the effort on your glute.
- Move slowly and with control rather than swinging the leg.
- Exhale as you lift your leg and inhale as you lower it.
Substitutes
Swap Glute Kickback on Floor for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Glute Kickback on Floor for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.