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Glutes Bodyweight Beginner Video

How to do the Standing Hip Extension Kickback

Primary: Glutes.

An isolation exercise to strengthen and tone the gluteus maximus.

Demo video: Standing Hip Extension Kickback · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand upright, holding onto a wall or chair for balance.

  2. 2

    Keep your leg straight and kick it back slowly.

  3. 3

    Squeeze your glutes at the top of the movement.

  4. 4

    Return to the starting position without touching the floor.

Coaching cues

  • Don’t arch your lower back.
  • Focus on the glute squeeze.
  • Keep the movement slow.

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: low Home-friendly

Standing Hip Extension Kickback 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 Standing Hip Extension Kickback work?

Primary: Glutes.

How many sets and reps of Standing Hip Extension Kickback 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 Standing Hip Extension Kickback?

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

Is the Standing Hip Extension Kickback good for beginners?

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