Glute Kickback

Time to practice your bear cub back-kick. Brace your belly like you are guarding a honey pot, then send your heel back and up with control. Squeeze your glute at the top, keep your hips square, and pad back slowly. Smooth, steady kicks make the strongest bear booty.

Instructions

1. Set up on all fours with hands under shoulders and knees under hips (neutral spine).
2. Brace your core and keep your hips square to the floor.
3. Keeping your knee bent about 90 degrees, drive one heel up and back by extending the hip.
4. Pause briefly at the top and squeeze the glute without arching your lower back.
5. Lower the knee back toward the start position with control.
6. Complete reps, then switch sides.

Benefits

• Strengthens the gluteus maximus and improves hip extension power
• Improves glute activation and mind-muscle connection
• Supports better hip stability for squats, deadlifts, and running
• Trains core bracing and pelvic control
• Low impact option for lower-body strengthening

Key Points

• Move from the hip, not the lower back.
• Keep hips level and avoid twisting your pelvis.
• Use a controlled tempo and full range you can manage without compensation.
• Exhale as you kick back; keep ribs down and core braced.
• Stop the lift when your back starts to arch or your hips rotate.

Common Mistakes

• Overarching the lower back to lift higher
• Rotating or opening the hips to the side
• Using momentum and rushing the reps
• Letting the neck crane upward instead of staying neutral
• Not controlling the lowering phase