# Behind Head Push Butt Kick - Canonical: https://fitwill.app/exercise/8921/behind-head-push-butt-kick/ - Media ID: 8921 - Primary muscle: Glutes - Body part: Glutes - Equipment: Body Weight - Video: https://fitwill.app/videos/8921/behind-head-push-butt-kick.mp4 ## Description Behind Head Push Butt Kick is a standing body weight exercise that combines a single-leg balance challenge with a rear leg kick toward the glutes, all while the arms stay pressed together overhead. The setup is what makes it interesting: instead of swinging the arms freely for momentum, the palms stay glued to each other above the head, which means the kicking leg has to do the work on its own and the trunk has to stay tall and quiet throughout. It looks simple from the outside, but the combination of overhead arm position and single-leg stance raises the balance demand considerably. The main muscles at work are the glutes, which drive the leg back and up, and the hamstrings, which flex the knee to bring the heel toward the backside. The standing leg's calf and ankle stabilizers work the entire time to keep you from wobbling, and the core engages to stop the ribcage and hips from twisting every time the free leg moves. Holding the arms overhead also asks the shoulders and upper back to maintain the position without collapsing forward. This movement fits well into warm-ups, glute activation circuits, and balance-focused routines. Because it requires no equipment and only a small amount of floor space, it works as a hotel-room or home workout staple, or as a primer before squats and lunges to wake up the hips. It is also a useful option for people who want a glute and hamstring drill that does not load the spine. Setup matters more than most people expect. The overhead hand position should feel like a tall, open frame: elbows wide, palms touching, chest lifted. If the arms drift forward or the head juts out, the trunk usually leans with them, and the kick loses its clean hip-hinge pattern. Keeping the weight stacked over the standing foot before each kick is the other half of a good setup; kicking from an already-tilted position just teaches the body to compensate. To execute it well, shift onto one leg, press the palms together overhead, then bend the free knee and press the heel back and up toward the glutes before lowering it with control. The kick comes from the back of the hip and the knee bending, not from arching the lower back or leaning the torso away. Move at a tempo you can repeat smoothly on both sides, and treat each rep as a balance rep as much as a strength rep. A few practical points keep this safe and effective. Stay near a wall until single-leg balance with arms overhead feels steady, keep the kicks controlled rather than snapping the heel back, and stop the range before the pelvis starts to tilt or the lower back arches. If the standing ankle or knee complains, reduce the height and speed of the kick rather than pushing through discomfort. ## Instructions 1. Stand tall with your feet hip-width apart and your weight evenly distributed before you begin. 2. Raise both arms overhead, bend the elbows slightly outward, and press your palms together above and slightly behind your head. 3. Brace your abdominals, lift your chest, and shift your weight fully onto your right foot so you can lift the left foot off the floor. 4. Bend your left knee and press the heel back and up toward your left glute, letting the knee point down toward the floor. 5. Squeeze the left glute at the top of the kick and hold for a brief moment without letting your torso lean forward or sideways. 6. Lower the left foot back to the floor under control, keeping your palms pressed together overhead the entire time. 7. Exhale as you kick the heel back, and inhale as you lower the leg and reset your balance. 8. Complete the desired number of repetitions on the left side, then switch to standing on the left leg and kicking with the right. 9. Between sides, take a breath, re-center your weight over both feet, and recheck that your palms are still touching and elbows are wide. ## Tips & Tricks - If you keep losing balance, drag the toes of the kicking foot lightly along the floor instead of lifting it fully between reps until your single-leg control improves. - A common mistake is letting the palms separate as you fatigue; if the hands drift apart, the shoulder and upper back position is breaking down, so reset before continuing. - Do not arch your lower back to make the heel reach higher. If you feel your ribs flare or your back extend, shorten the kick range instead. - Keep the standing knee soft rather than locked. A slightly bent knee lets the ankle and hip absorb small corrections instead of dumping stress into the joint. - Point the kicking knee toward the floor rather than letting it swing out to the side; the movement is a rear kick, not a hip opening circle. - Slow the tempo down before adding more reps. Most people rush this movement and use momentum from the trunk, which removes the balance and glute work almost entirely. - Stand on a firm, non-slip surface. A thick, spongy mat makes the standing ankle work overtime and usually makes the wobble worse, not better. - If your shoulders tire before your legs, that is a sign the elbows are drifting behind the head too far; widen them slightly and keep the press of the palms light. - Match sides carefully. The weaker or less coordinated side usually wants fewer reps, so let that side set the rep number for both legs. ## Frequently Asked Questions ### What muscles does Behind Head Push Butt Kick work? The glutes and hamstrings drive the kick, while the calves and ankle stabilizers of the standing leg control balance. The core and shoulders work isometrically to hold the trunk tall with the palms pressed overhead. ### Why are the hands pressed together behind the head instead of swinging at my sides? The overhead hand position removes arm swing as a balance aid, which forces the standing leg and core to stabilize on their own. It also keeps the chest lifted and discourages the torso from collapsing forward during the kick. ### Is Behind Head Push Butt Kick suitable for beginners? Yes, but beginners should start near a wall or sturdy chair for light fingertip support. Reducing the kick height and slowing the tempo also makes the movement much more manageable while balance develops. ### My heel never touches my glute. Is that a problem? No. The heel-to-glute range depends on knee flexion and quadriceps flexibility, and the training benefit comes from the glute driving the leg back, not from the heel making contact. Kick only as high as you can without arching your lower back. ### Should the kicking knee move forward or stay behind me? The knee should stay pointing down and slightly behind your body, similar to the bottom of a butt kick. Driving the knee forward turns it into a different hip flexor-dominant movement and shifts work away from the glutes. ### How many reps and sets should I do? For activation and balance, 8 to 12 controlled kicks per leg for 2 to 3 sets works well. Since this is a body weight movement, quality and tempo matter far more than hitting a high rep count. ### What can I substitute if single-leg balance is too difficult? Try the same kick with both hands simply raised overhead without pressing the palms together, or hold a wall lightly with one hand. Both options keep the glute and hamstring work while lowering the balance demand. ### Is it safe for my knees and lower back? For most people, yes, as long as the standing knee stays softly bent and the kick range stops before the lower back arches. If you have a current knee, hip, or back issue, check with a qualified professional before adding this to your routine. ### Can I use Behind Head Push Butt Kick as a warm-up? Absolutely. It raises the heart rate slightly, activates the glutes and hamstrings, and primes single-leg balance, making it a good lead-in to squats, lunges, or running drills.