Quadruped Glute Kickback

Glutes Tier C for Glutes Bodyweight Isolation Push

Try it now

3sets

12-15reps /side

45srest

~3.7kcal/min

GlutesC Gluteus Maximus Hamstrings

Hamstrings Lower Back

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inGlutes

A burn on the side or top of the glutes.

Key cue (the coach says it during the set)“Slow, hips still, squeeze at the end.”

Tempo · Out 1 s · hold 1 · back 2 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in Lower backRotating or arching to get range. Make the movement smaller and keep the pelvis square.
Feel it in Front of hipsFront of the hip taking over. Turn the toes slightly down and lead with the heel.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.