Skip to content
Start free
  • Gluteus maximus
  • Ankle weight
  • Beginner

Standing ankle-weight glute kickback

The standing ankle-weight glute kickback works your glutes, with your hamstrings 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.

Log this exercise in the app

Weight, reps and records in one tap, saved even without signal.

Log this exercise

Video on the way

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

  1. Tip 1Heel drives back
  2. Tip 2Lower back still, no arching
  3. Tip 3Hips square, toes down

Where you should feel it

In the glute of the leg that moves back, with your hamstring helping. Your standing leg works on balance. If you feel it more in your lower back, shorten the range and brace your core.

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

How to do it

  1. Strap the ankle weight onto one ankle and face a wall or bench, hands resting on it, torso leaning slightly forward.

  2. Put your weight on your standing leg with a soft knee and brace your core.

  3. Push your working leg back from the hip, knee almost straight and toes pointing down, until you feel your glute squeeze.

  4. Stop before your lower back arches, then bring the leg back slowly until your foot is next to the other one. Finish all reps, then switch legs.

Common mistakes

  • Mistake

    Swinging the leg high and arching your lower back.

    How to fix it

    Lift only as far as your lower back stays still. The leg moves back more than up, and that short range is the one that works your glute.

  • Mistake

    Opening your hip and turning your toes out as the leg goes back.

    How to fix it

    Keep both hip points facing the wall and your toes pointing down for the whole rep.

  • Mistake

    Letting the ankle weight drop your leg back down.

    How to fix it

    Take 2 seconds to bring the leg back. If you have to swing to lift it, use a lighter ankle weight.

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

    At the gym, with an ankle strap on the low cable. The load is easy to increase.

  • Resistance band

    A band anchored low and looped around your ankle gets harder toward the end of the movement.

  • Glute kickback machine

    With your chest supported, your leg pushes the lever back with no balance needed.

At home or with more support

  • At home: standing kickback at home

    Rest your hands on the back of a sturdy chair or the kitchen counter. No ankle weight? Use a mini band around your ankles or just the weight of your leg, nice and slow.

  • Prefer more stability? Quadruped glute kickback

    Rather not balance on one leg? On all fours on a mat, with the same ankle weight, your hands and knee give you a base while your glute does the work.

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