Kneeling Glute Press
The kneeling glute press targets the glute muscles effectively. This exercise is performed in a kneeling position, allowing for focused engagement of the glutes.
- Kneel on the floor with one knee down and the other foot flat on the ground.
- Place a weight or resistance band behind the knee that is on the ground.
- Press the weight or band back, extending the hip of the kneeling leg.
- Return to the starting position and repeat for the desired number of repetitions.
How to perform the Kneeling Glute Press
- Set up. Set up in a stable, balanced starting position appropriate for the Kneeling Glute Press using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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