Kneeling Glute Press
Description
The kneeling glute press is performed on hands and knees, pressing one leg straight up and back. The movement isolates the glutes through hip extension while the quadruped position eliminates lower back stress. It is a strong choice for direct glute work with no equipment.
Muscle Group
Equipment Required
Kneeling Glute Press Instructions
- Get on hands and knees with hands directly below shoulders and knees below hips.
- Brace your core and keep your back flat.
- Lift your right foot off the floor and bring the knee toward your chest.
- Press your right leg back and up by extending the hip and knee.
- Continue pressing until your leg is straight and slightly above hip level.
- Squeeze your glute hard at the top.
- Bring your knee back to your chest with control.
- Complete reps on one side, then switch legs.
Kneeling Glute Press Form & Visual
Kneeling Glute Press Benefits
- Direct glute isolation
- Quadruped position eliminates lower back stress
- No equipment required
- Builds glute size and strength
- Useful for rehab or beginners
- Strong peak contraction
Kneeling Glute Press Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Core
Kneeling Glute Press Variations & Alternatives
- Glute Kickback
- Donkey Kick
- Hip Thrust
- Cable Glute Kickback
