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  • Gluteus maximus
  • Ankle weight
  • Beginner

Quadruped glute kickback

The quadruped glute kickback works your glutes, with your hamstrings and abs and core helping. Start with 2 to 3 sets of 10 to 15 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Sole to the ceiling
  2. Tip 2Thigh in line with your torso
  3. Tip 3Lower back stays still

Where you should feel it

In the glute of the working leg. Your arms and core work to keep your torso still.

Main muscles
Gluteus maximus
Also working
Biceps femoris, semitendinosus and semimembranosus, gluteus medius, and transversus abdominis

How to do it

  1. Get on all fours on a mat, hands under your shoulders, knees under your hips, ankle weight on.

  2. Brace your core and lift one leg back and up, knee bent, sole of your foot facing the ceiling.

  3. Lift until your thigh is in line with your torso, without arching your lower back.

  4. Lower slowly until your knee almost touches the floor. Finish all reps, then switch sides.

Common mistakes

  • Mistake

    Arching your lower back to get your leg higher.

    How to fix it

    Stop when your thigh lines up with your torso. Think about pushing your heel to the ceiling, not lifting your leg as high as possible.

  • Mistake

    Tilting your hips to the side.

    How to fix it

    Keep both sides of your hips level, like a tabletop.

  • Mistake

    Going fast with momentum.

    How to fix it

    Lift for 1 second, hold for 1 and lower for 2.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15 per side330 to 60 s
Muscle and definition2 to 412 to 20 per side1 to 330 to 60 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Cable kickback

    Standing, with an ankle strap on the low cable.

  • Glute kickback machine

    Chest supported while your leg pushes the lever back.

  • With a mini band

    A mini band around the sole of your working foot and held under your hands.

At home or with more support

  • At home: donkey kicks at home

    No ankle weight, just bodyweight, or a light dumbbell held in the crease of your knee.

  • Prefer more stability? Prone hip extension

    Lying face down with your forehead on your hands, bend one knee and lift that thigh a few inches off the floor. Your upper body stays supported.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026