Kickstand Glute ISO

The Kickstand Glute ISO is a unilateral glute exercise that targets the hip extensors, particularly the gluteus maximus. By isolating one leg at a time in a kickstand position, this exercise helps improve glute activation, strength, and balance.

Muscles Targeted:

  • Primary: Gluteus Maximus
  • Secondary: Hamstrings, Adductors

Exercise Description:

  1. Starting Position: Stand with your feet hip-width apart. Lift your right foot off the ground and position it about 12-18 inches behind your left foot. The toes of your right foot should be touching the ground, creating a kickstand position.
  2. Hip Hinge: Hinge at your hips, pushing your hips back while maintaining a slight bend in your left knee. Keep your back straight and chest lifted as you lean forward.
  3. Glute Activation: As you hinge, focus on engaging your left glute. You should feel a contraction in your left glute as it works to stabilize your body.
  4. Hold and Squeeze: Once you reach a comfortable hinge position, hold it for a moment and squeeze your left glute. Ensure that your torso and right leg are in a straight line.
  5. Return to Standing: Push through the heel of your left foot to return to the upright position. Maintain control throughout the movement.
  6. Switch Legs: Repeat the exercise on the other side by lifting your left foot into the kickstand position and hinging at the hips to activate the right glute.
  7. Repeat: Alternate between the right and left sides for the desired number of repetitions or duration.


  • Keep your core engaged throughout the exercise to stabilize your spine.
  • Focus on the hip hinge to maximize glute engagement and minimize stress on the lower back.
  • Control the movement and avoid using momentum.


  • Targets and isolates the gluteus maximus for enhanced glute activation.
  • Improves unilateral strength and balance.
  • Can be used as a warm-up or as part of a lower body or glute-focused workout.

Incorporate the Kickstand Glute ISO into your routine to activate and strengthen your glutes, contributing to better lower body function and overall stability.


Prehab Protocol