GLUTES · BODYWEIGHT
How to do the glute kickback on floor
The glute kickback on floor trains your glutes, with help from your hamstrings. Here is how to do it with good form.
Step by step
- Get down on all fours with your hands flat and knees supporting your lower body.
- Your knees should be underneath your hips, and your wrists, elbows, and shoulders should be aligned.
- Engage your abs and take a breath.
- Kick your right leg back and up, squeezing your glutes at the top and exhale. Keep your knee bent.
- Slowly bring the leg to the starting position and breathe in.
- Once finished training one side, do the same number of reps with your other leg.
Muscles worked
| Primary | Glutes |
|---|---|
| Secondary | Hamstrings |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the glute kickback on floor
- Glute Builder3 × 15
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your glutes
Start logging in 30 seconds.Free forever, no ads. Repto Pro is $24.99/year with a 14-day free trial.
iOS 17+ · Apple Watch · Android