Kickbacks: The Best Booty-Building Exercise

Want the build the glutes of a goddess? Willing to do anything to get firmer, rounder and bigger behind? It’s not as hard as you might think! All you need is a bit of motivation, three 20-minute workouts a week, handy tips and the right exercises to get a seriously enviable derrière. Without further ado, we’ll tell you all about the kickback, the best booty-building exercise!


When you do it right, this exercise is actually pretty challenging. All too often, people do this simple strength training exercise poorly, making it much less effective. The FizzUp trainer gives you all the details about how to do kickbacks perfectly to get the absolute most out of this exercise for faster results.

Starting position: Start on all fours with your hands shoulder-width apart. You can bring your knees together to give you better stability.

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Step 1: Extend one leg backward in a single, smooth movement. Your leg should now form a straight line with your back. Keep your leg extended and continue to raise it as high as you can.

Step 2: Control the movement as you now bring your knee as close to your chest as you can. That makes one repetition. Repeat the movement as many times as you want to continue the set.


“Don’t raise your leg too high”: You don’t need to raise your leg too high. This will keep you from arching your back too much to prevent injury.

“Keep your head and back straight and aligned”: Throughout the exercise, your back should stay flat and aligned with your head.

“Engage your abs and glutes”: You’ll get faster results if you maintain the right position by contracting your abs and glutes of the leg you’re raising.


With the FizzUp workout program, you get access to a wide variety of equipment-free exercises that work all the muscles in your body. They include several variations to firm up and tone your glutes. Here are two must-try exercises that will build muscle in your backside.

Glute bridges: Start by lying on the floor with a slight distance between your feet and hips. Keep your back and shoulder muscles relaxed. Exhale as you raise your hips up off the floor as high as you can. Inhale as you return to the starting position, then repeat.
Squats: Stand with your feet flat on the floor and slightly wider than your shoulders. To do this exercise, keep your back straight as you bend your knees and point your tailbone backward. Without arching your back or lifting your heels up off the floor, continue to bend until your glutes reach your knees. You’ll quickly start to feel your glutes and thighs working after just a few repetitions.


Kickbacks strengthen the deep stabilizer muscles that support your spine, especially in your abs and lower back. Over time, it also tones and firms up your glutes.

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Glutes: This exercise works the gluteus minimus, gluteus medius and gluteus maximus. It goes without saying the kickback is one of the most effective exercises for building a better booty.

Abs and lower back muscles: By working the deep muscles, you’ll target the quadratus lumborum located in your lower back, the multifidus that runs along your spine and your transverse abdominis, the deepest muscle in your abdominal wall.

Now you know that with kickbacks and all its alternatives from the FizzUp trainer, you’ve got everything you need to get the beautiful booty you want, and so much more. With the Focus programs, a feature that comes with FizzUp PRO, you can get targeted results. It’s up to you to choose which muscle group you want to work!

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