Kneeling Glutes Kick

What matters on this model

• Isolates the glutes through backward hip extension.
• The knee pad is steplessly adjustable so the support leg stays stable.
• The support surface adjusts through 12 positions for different heights and thigh lengths.
• Two handles help stabilize the torso and stop the pelvis from rotating during the kick.
• The weight stack makes the load easier to dose than free standing leg swings.

Muscles worked

How to set up

1. Adjust the knee pad so the support knee rests softly and securely without joint pressure.
2. Choose one of the 12 support-surface positions so your pelvis stays level and the working leg can move backward freely.
3. Place the working foot on the lever or platform as designed, keeping the heel stable.
4. Hold both handles, square the shoulders and pelvis, and avoid arching the lower back.
5. Start light and check that the movement comes from the glute, not from a torso swing.

How to perform

1. Exhale and drive the working leg backward while keeping the torso and pelvis still.
2. Pause briefly at the end range and squeeze the glute without overextending the lower back.
3. Inhale and return the leg forward slowly, keeping control of the weight.
4. Do not rotate the pelvis toward the working side or lean your weight into the handles.
5. After the set, change sides and repeat the setup for the other leg.

Common mistakes

• Using too much weight, turning the movement into a torso jerk instead of a glute contraction.
• Arching the lower back at the top instead of extending the hip.
• Rotating the pelvis outward, which makes the path diagonal and less controlled.
• Returning too fast, so the weight moves itself and the muscle loses tension.