Prone Glute Kickbacks
Prone Glute Kickbacks
A simple prone hip extension drill that helps you feel true glute work while minimizing low-back compensation—great with or without ankle weights.
Muscles Targeted
Gluteus maximus, hamstrings (secondary), and deep trunk stabilizers.
Key Benefits
- Helps isolate the glutes without heavy loading
- Reinforces clean hip extension mechanics
- Easy to progress with ankle weights or tempo
- Great home option with minimal equipment
Equipment Needed
Bench/table (or floor). Optional ankle weights.
How to Perform
- Lie prone with hips supported and core gently braced.
- Keep the knee bent or straight (either is fine—stay controlled).
- Lift the leg by squeezing the glute, not by arching the low back.
- Pause briefly at the top.
- Lower slowly and repeat.
Programming Options
- 2–4 sets of 8–15 reps per side
- Or 2–3 sets of 20–40 seconds of controlled reps
- Tempo: 2 seconds up / 2 seconds down
Why This Variation Works
Prone positioning makes it easier to feel pure hip extension while removing balance demands—ideal when you want clean glute output.
When to Use It
Early-stage strengthening, warm-ups, or as a finisher when you want glute isolation without spinal loading.
Frequently Asked Questions
Where should I feel this?
Mostly in the glute. If your low back takes over, reduce range and brace harder.
Should my knee be bent or straight?
Either works—bent often helps reduce hamstring dominance. Pick the version you can keep most controlled.
How do I make it harder?
Add light ankle weight, slow the tempo, or add a 1–2 second pause at the top.