Legs & glutes

Quadruped kickback

Pressing one foot towards the ceiling from all fours — isolates the glutes.

Beginner Low impact Exercise mat
Movement diagram for Quadruped kickback: all fours to all fours, one leg pressed back
Original diagram — start and finish positions.

How to do it

  1. Start on all fours, hands under shoulders and knees under hips.
  2. Keeping the knee bent at about a right angle, press one foot up towards the ceiling.
  3. Stop when your thigh is level with your body — do not arch your back.
  4. Lower with control. Complete your reps, then swap sides.

Form tips

  • Squeeze the glute of the working leg at the top.
  • Keep your hips level.

Common mistakes

  • Arching the lower back to lift higher.
  • Swinging the leg.

Easier and harder

Make it easier

Make the movement smaller.

Make it harder

Add an ankle weight or a mini band around the thighs.

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