What muscles does the glute kickback work?

The glute kickback targets multiple muscle groups simultaneously. See the muscles worked section above for the complete primary and secondary muscle breakdown. The perimenopause relevance is significant: these are the exact muscle groups that atrophy fastest during hormonal decline.

How to do glute kickback with proper form?

Start with the setup position described in the step-by-step guide above. The most important cue is maintaining a braced core and controlled movement throughout the entire range of motion. Common form errors include using momentum instead of muscle control and cutting the range of motion short. Our trainer video demonstrations show exactly what correct glute kickback form looks like.

Is the glute kickback safe during perimenopause?

Yes. Resistance training is one of the most evidence-backed interventions for perimenopause, with meta-analyses showing improvements in bone density, muscle mass, and metabolic markers. If you have specific medical conditions, consult a physiotherapist before starting. Our Dr. Wellls can also help you determine which exercises are safest for your body.

How many glute kickback should I do per day?

Start with 3 sets of 10-12 reps, 2-3 times per week. This is the dose that research supports for both strength gains and bone density improvements. Quality always beats quantity. If your form deteriorates, stop and rest rather than grinding through bad reps.

What is a good glute kickback alternative?

The best alternative depends on what you need. If the movement is too challenging, try the bodyweight or banded variation listed in our variations section. If you need a completely different exercise targeting the same muscles, check the related exercises below. Our Dr. Wellls can also recommend alternatives based on your specific limitations.

What are the benefits of glute kickback?

The glute kickback delivers muscle strengthening, bone loading, and metabolic benefits. For women in perimenopause specifically, it counteracts the accelerated muscle loss and bone density decline caused by estrogen withdrawal. See the full benefits breakdown above.

Glute Kickback: How-to, Benefits & Variations

strengthmultiple muscle groups·medium intensity·mat·4 variations

Your body adapts to what you do most. Sit all day, and it molds to a sitting shape. The ${name.toLowerCase()} reverses that mold.

This is why Sophie Jones programs the glute kickback in multiple Wellls workouts. It's not flashy. It's corrective. And during perimenopause, corrective wins.

Pilates: Pilates Sculpt 7 Days Challenge 2

Sophie Jones

80s clip

How to Do Glute Kickback

Start on all fours with hands under shoulders and knees under hips. Engage your core so your back stays flat.

Keep your right knee bent at 90 degrees. Lift that leg behind you, driving your heel toward the ceiling.

Squeeze your glute at the top. Your thigh should be parallel to the floor or slightly higher. Do not arch your lower back to get more height.

Lower with control back to the starting position. Tap the knee down briefly or hover just above the floor.

Complete all reps on one side before switching. Add a resistance band above the knees for more challenge.

Muscles Worked

Primary

Primary muscles

The main muscles targeted by the glute kickback, responsible for producing the movement force.

Secondary

Stabilizer muscles

Support the primary movers and maintain proper joint alignment throughout the movement.

Why this matters in perimenopause

Women lose lean muscle mass progressively from their 30s, and the decline accelerates during perimenopause as estrogen levels drop. Regular resistance training directly counteracts this decline by stimulating muscle protein synthesis and providing mechanical loading for bone health.

Coach's Tips

"We're gonna extend back, we're gonna go up and over like this. So it's just like a little rainbow shape." That's Sophie Jones's cue. This detail makes the difference between an effective rep and a wasted one.

Sophie Jones

"Abs stay tight, leg stays extended." That's Sophie Jones's cue. This detail makes the difference between an effective rep and a wasted one.

Sophie Jones

"Don't want you to end up doing is arching the back here." Safety is not optional. Sophie Jones emphasizes this in every set.

Sophie Jones

Exhale on the exertion phase, inhale on the return. This engages your deep core and supports your pelvic floor under load.

Why This Matters for You

The glute kickback directly addresses three perimenopause priorities: muscle preservation, bone loading, and metabolic health. Estrogen decline after 40 accelerates sarcopenia, the age-related loss of lean muscle that changes body composition, weakens joints, and slows metabolism. Resistance training is the strongest evidence-backed countermeasure.

A 2023 network meta-analysis of 19 RCTs involving 919 postmenopausal women found moderate-intensity resistance training 3 days per week significantly improved lumbar spine and femoral neck bone mineral density. The effect was most pronounced during the first 48 weeks, meaning early adoption matters. The glute kickback loads the exact skeletal sites and muscle groups that perimenopause targets first.

Dr. Wellls AI

Variations & Modifications

Banded Rainbow Kickbacks

medium

Variation of the glute kickback that modifies the standard movement pattern for different training emphasis.

Glute Kickbacks (Right)

medium

Variation of the glute kickback that modifies the standard movement pattern for different training emphasis.

Glute Kickbacks (Left)

medium

Variation of the glute kickback that modifies the standard movement pattern for different training emphasis.

Banded Kickbacks (Round 3)

medium

Variation of the glute kickback that adds band resistance for increased muscle activation.

Benefits

Builds muscle where it matters most

The glute kickback targets muscles that daily life either neglects or actively weakens. Desk work, driving, and couch sitting all create specific weakness patterns that this exercise reverses.

Strengthens bones at critical sites

Resistance training is the single most effective non-pharmaceutical intervention for bone density. A 2023 meta-analysis of 17 RCTs confirmed significant BMD improvements at the lumbar spine and femoral neck with regular strength training.

Fights perimenopause muscle loss

Women lose 3-5% of lean muscle mass per decade after 30. During perimenopause, estrogen decline accelerates the process. Resistance exercises directly counteract this by stimulating muscle protein synthesis.

No gym required

This exercise needs minimal or no equipment. A dumbbell, a resistance band, or nothing at all. The barrier to entry is low, which means the consistency of doing it stays high.

Common Mistakes to Avoid

Using momentum instead of muscle control

If you need to swing or jerk the weight, it is too heavy. Drop 20% and control every inch of the movement.

Inconsistent range of motion

Every rep should look the same. Full range from start to finish. Partial reps build partial strength.

Holding your breath throughout

Exhale on the exertion phase, inhale on the return. Breath-holding spikes blood pressure and reduces core stability.

Ignoring the eccentric (lowering) phase

The lowering phase builds more muscle than the lifting phase. Take 2-3 seconds to lower. Do not let gravity do the work.

Workouts Featuring This Exercise

Pilates: Pilates Sculpt 7 Days Challenge 2

Amelia Jane·Beginner·Pilates

Muscle Tone: 14 Days Glow Up Challenge 9

Sophie Jones·Beginner·Muscle Tone

Pilates: Full Body Pilates 1

Jessica Casalegno·Beginner·Pilates

Pilates: Booty And Core Pilates 1

Bonnie Lyall·Beginner·Pilates

Join women building strength and bone density with certified trainers