Kneeling Glute Press
Build a stronger, sculpted booty! The Kneeling Glute Press isolates and tones your glutes for a firmer, more defined rear.
The Kneeling Glute Press mainly works the glutes & hips and hip abductors (outer thighs), with help from the core and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Glute Press Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Kneeling Glute Press Variations and Alternatives
How to do the Kneeling Glute Press
Kneeling Glute Press Instructions
Positioning:
Start on all fours on your yoga mat. Your hands should be directly beneath your shoulders, and your knees should be directly under your hips.
Keep your back straight and your core engaged to maintain a neutral spine position.
Your head should be in a neutral position, looking down at the mat.
Movement:
Begin the exercise by lifting one leg off the ground, bending your knee at a 90-degree angle, so your foot is parallel to the ground.
From this position, press your foot upwards towards the ceiling. Focus on squeezing your glutes as you lift your leg.
Keep the movement controlled – avoid using momentum. Your upper body should remain stable and not sway with the movement.
Lower your leg back down to the starting position with control.
Repeat this movement for 10-15 repetitions on one side.
Switch legs to perform the exercise on the opposite side.
Tips:
Breathe out as you lift your leg and inhale as you lower it.
Keep your movements slow and controlled for maximum effectiveness.
Ensure that your shoulders are relaxed and away from your ears throughout the exercise.
Kneeling Glute Press FAQs
What muscles does the Kneeling Glute Press work?
The Kneeling Glute Press mainly works the glutes & hips and hip abductors (outer thighs), with help from the core and lower back. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Kneeling Glute Press?
None. The Kneeling Glute Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Glute Press go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Glute Press variations and alternatives?
Similar exercises include the Bodyweight Kneeling Sissy Squat, Half Kneeling Glute Stretch, Back-Side Kneeling Leg Lift and Kneeling Back-Leg Lift.
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