Supported Glute Kickback
The supported glute kickback is a bodyweight strength exercise targeting the gluteal muscles, performed while holding a desk or chair for support. It involves extending one leg backward and upward in a controlled motion to isolate and strengthen the glutes and hamstrings.
How to do it
- Stand behind your desk or chair and hold onto it with both hands for support.
- Shift your weight onto your left leg and engage your core.
- Keeping your right knee slightly bent, swing your right leg backward and upward, squeezing your glute firmly at the top of the movement.
- Hold the raised position briefly, then slowly return your right foot to the floor.
- Repeat for the desired number of repetitions on the right leg, then switch to the left.
Form cues
- Keep your torso upright and still
- Drive your heel toward the ceiling
- Squeeze your glute at the top
- Keep your hips square to the desk
- Move in a slow, controlled motion
Breathing: Exhale as you kick your leg back, and inhale as you return to the starting position.
Common mistakes
- Arching the lower back: This shifts the effort away from the glutes and can cause strain.
- Swinging the leg quickly: Momentum prevents the glutes from doing the actual work.
- Rotating the hips: Keeping hips square ensures the glute is isolated effectively.
- Bending the torso too far forward: Staying upright keeps the focus on the target muscle.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3 sets × 10–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, ease off and reduce your range of motion.
- If you have hip discomfort, choose a gentler movement or check with a professional.
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
Should I feel this in my lower back?
No, you should feel it in your glutes. If you feel it in your back, focus on keeping your core tight and avoiding a large arch in your spine.
Can I do this without a desk?
Yes, but using a desk or chair provides stability that helps you focus specifically on the glute muscle rather than balance.
How often can I perform this?
Because it is a light bodyweight exercise, you can perform it 3–4 times per week as part of your routine.