Glute Kickback on Floor
Complete guide to Glute Kickback on Floor. Learn proper form, technique, and execution. Targets Hips — Glutes. Requires none. Step-by-step instructions and expert tips.
How to Perform Glute Kickback on Floor
Get down on all fours with your hands flat and knees supporting your lower body.
Your knees should be underneath your hips, and your wrists, elbows, and shoulders should be aligned.
Engage your abs and take a breath.
Kick your right leg back and up, squeezing your glutes at the top and exhale. Keep your knee bent.
Slowly bring the leg to the starting position and breathe in.
Once finished training one side, do the same number of reps with your other leg.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |