Quadruped Glute Kickback
strengthenhipeasyactive
2 × 15 reps per side
How to do it
- Start on all fours with the hands under the shoulders and knees under the hips. For feedback, balance a light dowel along the spine so it contacts the back of the head, upper back and tailbone.
- Brace your abdomen and, keeping a soft bend in the knee, drive one leg back and up by squeezing your glute until the thigh is roughly in line with your torso.
- Keep the neck neutral and all three dowel contact points as you lift only to torso level.
- Lower under control and repeat, then switch legs.
Form cues
- Use the dowel only if it stays secure; perform the movement without it as a simpler regression.
- Keep the pelvis square and stop before the lower back arches or rotates.
- Move slowly without swinging the leg.
Muscles worked
Strengthens: gluteus maximus, gluteus medius, hamstrings, core stabilizers
Part of a program
Part of Lower-Body Posture Reset
This exercise is one move. Lower-Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Personalized — built around the specific limiter actually holding you back.
- Tracks your progress — see what's working and adjust over time.
See the program →
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