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Glutes Bodyweight Beginner Video

How to do the Bent-Knee Hip Extension (Back & Up)

Primary: Glutes.

Traditional glute kickback.

Demo video: Bent-Knee Hip Extension (Back & Up) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Push bent knee toward ceiling.

  2. 2

    Keep hips level.

  3. 3

    Engage your glutes.

Coaching cues

  • Maintain proper form

Sets, reps and where it fits

Muscle

3–4 × 12–16

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–16

rest 45–60 s

Impact: low Knee stress: low Spine load: moderate Home-friendly

Bent-Knee Hip Extension (Back & Up) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

ClamshellBodyweight · beginner Donkey KickBodyweight · beginner Frog PumpBodyweight · beginner Glute BridgeBodyweight · beginner Glute Bridge MarchBodyweight · beginner Hip ThrustBodyweight · beginner

Frequently asked questions

What muscles does the Bent-Knee Hip Extension (Back & Up) work?

Primary: Glutes.

How many sets and reps of Bent-Knee Hip Extension (Back & Up) should I do?

For muscle: 3–4 sets of 12–16 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Bent-Knee Hip Extension (Back & Up)?

Same movement pattern, different equipment: Clamshell, Donkey Kick, Frog Pump, Glute Bridge, Glute Bridge March, Hip Thrust.

Is the Bent-Knee Hip Extension (Back & Up) good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.