Kneeling Glute Press Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Kneeling Glute Kickback, Kneeling Hip Extension
Visualised Target Muscle Groups
Front
Back
How to: Kneeling Glute Press
- Start in a kneeling position with one knee on the ground and the other leg extended back.
- Engage your core and keep your back straight.
- Slowly lift the extended leg towards the ceiling while squeezing your glute.
- Hold at the top for a second, then lower back to the starting position.
- Repeat for the desired number of repetitions and switch legs.
Common Mistakes
- Bending at the waist instead of using the hips.
- Not fully extending the leg during the kickback.
- Lifting the foot too high, leading to lower back strain.
Modifications
- Perform the exercise on a softer surface if you have knee issues.
- Use a cushion under your knee for comfort.
Tips
- Ensure your hips are aligned with your knees and shoulders.
- Keep your core engaged to maintain balance.
- Focus on squeezing your glutes at the top of the movement.
Kneeling Glute Press Alternatives
Tags
glutes
strength
bodyweight
lower body
beginner
hip fitness
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