Glute kickback (quadruped hip extension)

On all fours, one bent knee drives the heel up until the thigh is level with the back: in EMG studies the gluteus maximus works between the two-leg and the one-leg bridge.

Bridge family

Glute kickback (quadruped hip extension)

Harder option

On all fours, one bent knee drives the heel up until the thigh is level with the back: in EMG studies the gluteus maximus works between the two-leg and the one-leg bridge.

DemandEasy

Equipment requiredBodyweight + Floor space

Muscle focusGlutes · Hamstrings

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Start on all fours with a flat back.
Keeping the knee bent at a right angle, drive the heel up until the thigh is level with the back.
Lower without letting the back arch; then the other leg.

Form cues

Stop the thigh at back level.
Keep the hips square to the floor.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Boren 2011 · Gluteus medius and maximus in rehabilitation exercises (the quadruped hip extension level with the single-leg bridge) ↗
Macadam & Feser 2019 · Gluteus maximus activity in bodyweight hip extension: a systematic review (the kickback between the two- and one-leg bridges) ↗
Free Exercise DB · alias and muscle metadata ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes. Also: Hamstrings.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Workouts that use it

Glute workout at home · 25 min

Similar moves

Hip Extension with Bands demonstrated on the 3D figure

3D demoHip Extension with BandsBeginner · A band

Single-leg glute bridge demonstrated on the 3D figure

3D demoSingle-leg glute bridgeIntermediate · No equipment

Hip-hinge practice demonstrated on the 3D figure

3D demoHip-hinge practiceBeginner · No equipment

Barbell hip thrust demonstrated on the 3D figure

3D demoBarbell hip thrustIntermediate · A barbell + A bench or box

Hip Lift with Band demonstrated on the 3D figure

3D demoHip Lift with BandBeginner · A band

Physioball Hip Bridge demonstrated on the 3D figure

3D demoPhysioball Hip BridgeBeginner · Exercise ball

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Questions people ask

What muscles does the Glute kickback (quadruped hip extension) work?

Mainly the glutes, with help from the hamstrings.

What equipment do I need for the Glute kickback (quadruped hip extension)?

No equipment: your body weight and a little floor space.

Is the Glute kickback (quadruped hip extension) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Back extension on a 45-degree bench.

What is an easier alternative to the Glute kickback (quadruped hip extension)?

Try the Glute bridge. Both are written steps in the same progression.

How do I make the Glute kickback (quadruped hip extension) harder?

Progress to the Back extension on a 45-degree bench, or add load, range or slower lowering once your form is solid.