Library / Glutes
Dumbbell Kickback
Dumbbell · Isolation · Isolation
Glutes Hamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Dumbbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Position your body securely with strict alignment to isolate the glutes.
- Initiate the movement by contracting the target muscle, keeping all secondary joints stationary.
- Hold peak contraction for 1 to 2 seconds with maximal mind-muscle tension.
- Lower under strict 3-second eccentric control through a full, pain-free range of motion.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell Kickback. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Ankle-Cuff Cable Glute Kickback | Cable swap | Cable |
| Band Hip Abduction | Bands swap | Bands |
| Cable Bent Over Neutral Grip Kickback with Rope Attachment | Cable swap | Cable |
| Cable Bent-Over Rope Triceps Kickback | Cable swap | Cable |
| Cable Hip Abduction | Cable swap | Cable |
| Cable Neutral Grip Kickback | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.