Quadruped Glute Kickback: how to do it right
In short: A hip extension on all fours that isolates the glute max with peak tension in the shortened position, leg straight behind you.
How to do it, step by step
- 1Get on all fours, hands under shoulders, knees under hips, back neutral and abs braced.
- 2Straighten or bend your leg and drive the heel back and up until your thigh lines up with your torso.
- 3Squeeze the glute hard for 1 second at the top, without arching your lower back.
- 4Control the return slowly over 2 to 3 seconds without letting the leg drop.
- 5Do not go past thigh-torso alignment: higher than that, your back is compensating.
The mistake to avoid
Don't arch your lower back. Raise the leg with your glute.
Other common mistakes
- Going too high by arching your back: limit yourself to thigh-torso alignment and keep your abs braced.
- Swinging the leg with momentum: slow down, the glute raises the leg, not inertia.
- Skipping the contraction time at the top: hold a full 1-second squeeze, it is the heart of the movement.
- Rotating the pelvis to the side: keep both hips parallel to the floor to target the glute.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
The glute max is the main mover, responsible for hip extension. The hamstrings assist at the end of the range. The lower back and abs stabilize the pelvis to avoid arching. Nothing else should move: it is a pure isolation movement.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
On all fours, hands under shoulders, knees under hips, back neutral and abs braced. Drive the heel back and up until your thigh lines up with your torso, squeeze the glute for a second, then control the return over 2 to 3 seconds.
How high do I raise the leg?
Until your thigh is lined up with your torso, and you stop there. Going higher does not make the glute work more: it just arches your lower back.
I don't feel anything, is that normal?
You should feel the glute of the working leg at the top of the movement. If you feel your lower back, you are going too high or arching: reduce the range and brace your abs.
How fast should I do the movement?
Slowly, with a clear one-second squeeze at the top. The glute raises the leg, not inertia: if you swing, the leg moves but the muscle is not working.