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Upper Legs · Barbell
Landmine Glute Kick Back
Landmine Glute Kick Back is an intermediate isolation strength exercise that works the glutes (upper legs), with the hamstrings assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Glutes
Secondary muscles
- Hamstrings
How to do Landmine Glute Kick Back
- Place one foot under the sleeve of the landmine bar on all fours, or stand bent over with the bar behind your foot.
- Brace your core.
- Kick your leg back and up, lifting the bar with your heel.
- Lower with control and repeat, then switch legs.
Form tips
- Don't arch your lower back.
- Squeeze your glute at the top.
Landmine Glute Kick Back alternatives
More glutes exercises
Landmine Glute Kick Back FAQ
What muscles does Landmine Glute Kick Back work?
Landmine Glute Kick Back mainly works the glutes in the upper legs. The hamstrings work as secondary muscles.
What equipment do you need for Landmine Glute Kick Back?
You need a barbell.
How many sets and reps of Landmine Glute Kick Back should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Landmine Glute Kick Back good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Landmine Glute Kick Back burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Landmine Glute Kick Back?
Other exercises for the glutes include Cable Individual Glute Kickbacks, Band Kneeling Rear Kick, Multi Hip Glute Extension and Bent Knee Back to Side Kick.
For developers
Use Landmine Glute Kick Back in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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