Glutes
Glute Kickback
A bodyweight exercise on hands and knees that drives one leg back to work the glutes.
Energy burned
≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.6 kcal/min
Estimate range 20–33 kcal (±25 %)
Muscle mass worked15 %
Effort during a set8.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Start on your hands and knees with your hands under your shoulders and knees under your hips.
- 2Keep your back flat and your core braced.
- 3Look at the floor.
How to perform
- 1Keeping your knee bent at 90 degrees, press your foot toward the ceiling.
- 2Lift until your thigh is in line with your back.
- 3Squeeze your glute at the top.
- 4Lower slowly and repeat before switching sides.
