Alternating Standing Glute Kickback
Sculpt your glutes with Alternating Standing Glute Kickbacks! Tone and strengthen your backside with this simple, effective exercise.
The Alternating Standing Glute Kickback mainly works the glutes & hips, with help from the lower back and hamstrings. No equipment needed: it uses just your bodyweight.
Alternating Standing Glute Kickback Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Hamstrings
Alternating Standing Glute Kickback Variations and Alternatives
How to do the Alternating Standing Glute Kickback
Start in a standing position with your feet hip-width apart and arms by your sides.
Engage your core and keep your back straight.
Shift your weight to one foot.
Keeping the other leg straight, lift it directly behind you. Avoid arching your back; instead, focus on the movement coming from your glutes.
Lift the leg as high as you can without compromising your posture, and squeeze your glutes at the top of the movement.
Lower the leg back down to the starting position in a controlled manner.
Repeat the motion with the opposite leg.
Continue to alternate legs for the desired number of repetitions and sets.
Ensure to perform the exercise with controlled movements, keeping the focus on your glutes. Be mindful to keep your hips squared to avoid twisting your body, which helps in isolating the glute muscles effectively.
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Alternating Standing Glute Kickback FAQs
What muscles does the Alternating Standing Glute Kickback work?
The Alternating Standing Glute Kickback mainly works the glutes & hips, with help from the lower back and hamstrings. The main muscles are the gluteus maximus.
What equipment do you need for the Alternating Standing Glute Kickback?
None. The Alternating Standing Glute Kickback is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Standing Glute Kickback go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Standing Glute Kickback variations and alternatives?
Similar exercises include the Alternating Against-Wall Leg Sit Kick, Alternating Donkey Kick, Alternating Hamstring Double-Kick Curl and Alternating Hamstring Curl Kick.
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