Barbell Kickback
The barbell kickback is a glute isolation exercise performed using a landmine or anchored barbell. Loading resistance onto the foot during a kickback motion increases glute and hamstring activation compared to bodyweight alternatives.
How to do it
- Load a barbell in a landmine attachment or anchor it at one end against a stable surface.
- Kneel on all fours and place one foot in the collar or sleeve of the barbell.
- Engage your core and keep your spine neutral.
- Drive your foot back and upward, extending your hip fully and squeezing your glute at the top.
- Slowly return to the starting position and repeat for the desired repetitions before switching legs.
Form cues
- Keep your spine neutral and core braced.
- Drive the heel straight back and upward.
- Squeeze your glutes firmly at the top.
- Lower the barbell under control.
Breathing: Inhale as you lower the barbell back to the start position, and exhale steadily as you press your foot upward.
Common mistakes
- Arching the lower back excessively, which places unnecessary strain on your spine instead of targeting the glutes.
- Using momentum to swing the weight up, reducing the muscular tension required for effective training.
- Bending the knee too much during the lift, which shifts the work away from the glutes.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 s
Lose weight
3 sets × 12–15 reps per leg, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps per leg, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, reduce the load or choose a gentler bodyweight variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How do I avoid feeling this exercise in my lower back?
Keep your core tightly braced throughout the movement and avoid arching your spine as you lift your leg.
Can I do this exercise without a landmine attachment?
Yes, you can wedge one end of the barbell into a safe, heavy corner or use cables and resistance bands as simpler alternatives.
How often should I train my glutes with kickbacks?
Two to three sessions per week with at least one rest day between sessions is a great starting point for recovery.