How to Do Kneeling Glute Kickbacks

Squats and lunges are great glute building exercises, but they aren’t enough. In order to really get shapely sculpted butt, you’ll need exercises that target your butt from all angles.

This glute exercise targets the spot where your glutes and hamstrings meet (Glutes Mimimus) and helps to lift and give your buns the fullness and roundness it needs to pop.

For best result, add this exercise after you finish your squats and other leg exercises. 

Target Muscles:

  • Butt
  • Hamstrings
  • Lower Back
  • Core


  • Dumbbell
  • Yoga Mat

If you’re ready to get a perkier, shaped and lifted butt all women dream of, follow the instructions below to learn how to perform the glute kickbacks with the absolute best form to maximize your results.

How to Do Glute Kickbacks

  1. Kneeling on a mat with forearms propping up your torso. Place a dumbbell behind one knee and keep it bent to hold the dumbbell in place. Tighten abs to engage your abdominals to stabilize yourself during the exercise. Coaching Key: -Your shoulders should be directly above the elbows. (your elbows need to be at 90 degree angle). 
  2. Lift up the weighted leg up to the point that you form a straight line from your shoulder, butt, and knee. Coaching Key: -Your thigh should be parallel to the floor. 
  3. Return to the starting position, but don’t let your weighted knee touch and rest on the ground. Repeat 10 times. Switch legs and repeat.

Exercise Table

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Again remember to add variety to your glutes workouts to keep challenging your backside mucles and keep them growing to the shapely, rounded backside. 

Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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