10 Best Glute Kickback Alternatives for Home and Gym
If you need an alternative to the glute kickback, use movements that emphasize hip extension and posterior chain activation—single-leg Romanian deadlifts, hip thrusts, Bulgarian split squats, cable pull‑throughs, and frog pumps. Cue a full glute squeeze at the top, drive through the heel, maintain a neutral spine, and feel the gluteus maximus and medius control the motion.
Original Exercise: Glute Kickback
How to Perform Glute Kickback
- Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
- Go back to the initial position as you inhale and now repeat with the left leg.
- Continue to alternate legs until all of the recommended repetitions have been performed.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Glute Kickback Alternatives
1. Exercise Ball Hip Flexor Stretch
56.8% MatchHow to perform this exercise
- Place the stability ball on the ground and kneel in front of it.
- Place your right foot on top of the stability ball, with your knee bent at a 90-degree angle.
- Extend your left leg behind you, keeping it straight.
- Lean forward, pushing your hips towards the stability ball, until you feel a stretch in your right hip flexor.
- Hold the stretch for 20-30 seconds, then switch sides and repeat.
2. Butt Lift (Bridge)
56.3% MatchHow to perform this exercise
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- Slowly go back to the starting position as you breathe in.
3. Bench Hip Extension
56.3% MatchHow to perform this exercise
- Sit on a bench with your back against the bench and your feet flat on the ground.
- Place your hands on the bench for support.
- Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
4. Exercise Ball One Legged Diagonal Kick Hamstring Curl
54.8% MatchHow to perform this exercise
- Start by lying on your back with your legs extended and your heels resting on top of the stability ball.
- Place your arms by your sides for stability.
- Engage your glutes and core muscles to lift your hips off the ground, creating a straight line from your shoulders to your heels.
- Bend your right knee and bring it towards your chest, keeping your left leg extended and your foot flexed.
- Kick your right leg diagonally across your body, extending it fully and engaging your hamstrings.
5. Dumbbell Kickbacks On Exercise Ball
52.6% MatchHow to perform this exercise
- Sit on an exercise ball with your feet flat on the ground and your back straight.
- Hold a dumbbell in each hand with your palms facing inwards and your arms bent at a 90-degree angle.
- Extend your arms straight back, squeezing your triceps at the top of the movement.
- Pause for a moment, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
6. Cable Standing Hip Extension
51.9% MatchHow to perform this exercise
- Attach a cable to a low pulley and stand facing away from the machine.
- Place the cable around your ankle and stand with your feet shoulder-width apart.
- Keep your core engaged and your back straight throughout the exercise.
- Slowly extend your leg straight back, squeezing your glutes at the top of the movement.
- Pause for a moment, then return to the starting position.
7. Band Bent-over Hip Extension
51.9% MatchHow to perform this exercise
- Attach the band to a sturdy anchor point at ankle height.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step back to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and lean forward, maintaining a neutral spine.
- Extend your right leg straight back, squeezing your glutes at the top.
8. Assisted Lying Gluteus And Piriformis Stretch
51.4% MatchHow to perform this exercise
- Lie on your back with your legs extended.
- Bend your right knee and place your right ankle on your left thigh, just above the knee.
- Grasp your left thigh with both hands and gently pull it towards your chest.
- Hold the stretch for 20-30 seconds.
- Release the stretch and repeat on the other side.
9. Curtsey Squat
51.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart.
- Take a step diagonally behind and across your body with your right foot, crossing it behind your left leg.
- Bend both knees as if you were curtsying, lowering your body towards the ground.
- Keep your torso upright and your weight on your front foot.
- Push through your front foot to return to the starting position.
10. Arms Apart Circular Toe Touch (male)
51.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and arms extended to the sides.
- Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
- As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
- Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
- Continue alternating sides for the desired number of repetitions.
Why You Might Need a Glute Kickback Alternative
You might substitute glute kickbacks for several reasons: imbalance or poor single-leg stability, lower-back or hip pain when flexing the spine, lack of space, or a need for progressive overload. Compound or loaded alternatives train hip extension under higher force, increasing mechanical tension on the gluteus maximus. For rehab or beginners choose low-load options that isolate the glute medius and minimize lumbar shear. Technique cue: keep hips square and avoid lumbar extension by bracing your core and initiating movement from the hip joint so the glutes, not the low back, produce the extension.
How to Choose the Right Substitute
Select a substitute based on your goal, equipment, and movement pattern. For pure isolation and glute activation pick frog pumps or donkey kicks focusing on a hard squeeze at the top. For strength and hypertrophy choose hip thrusts or single-leg Romanian deadlifts to load hip extension—push the hips up and drive through the heel while keeping the tibia vertical. If you lack balance or need single-leg strength, use Bulgarian split squats; keep the front knee tracking over the foot and hinge from the hip to maximize glute engagement. Prioritize progressive loading and clear glute activation cues.
Frequently Asked Questions
What muscles does Glute Kickback work?
Glute kickbacks primarily target the gluteus maximus and secondarily recruit the gluteus medius and hamstrings. The movement emphasizes hip extension and posterior chain activation when you extend the hip while keeping the pelvis stable.
What is the best bodyweight alternative to Glute Kickback?
Frog pumps are the best bodyweight substitute for direct glute isolation; lie on your back, knees wide, push your hips up and squeeze the glutes at the top for full hip extension. Focus on driving through the heels and holding a one- to two-second peak contraction to maximize gluteus maximus activation.
Can I build muscle without doing Glute Kickback?
Yes. You can build glute muscle with loaded hip thrusts, Romanian deadlifts, and split squats that provide greater mechanical tension than kickbacks. Use progressive overload, full hip extension, and focused glute contractions to drive hypertrophy.
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