Glute Kickback (Machine)

How to do it

1. Adjust the machine so your knee faces forward and rests near the bottom of the pad.
2. Rest your forearms on the upper pad, hold the handles and set the lever pad in the crook of your bent knee.
3. Brace your core and keep your body still.
4. Drive your thigh back and up with your glute, as far as you can with your hips staying square.
5. Return slowly, keeping tension in your glute, and finish all reps on one leg.
6. Switch sides and repeat.

Key cues

• Forearms on the upper pad
• Lever under the knee
• Brace and keep your body still
• Hips stay square
• Return slowly

Common mistakes

• Rotating your hips to get the leg higher
• Letting your body move instead of bracing
• Leaning your bodyweight into the machine

Muscles worked

Primary

Glutes

Secondary

Hamstrings and adductors

Equipment

Glute kickback machine.

Variations

• Glute Kickback (Cable)

  Cable · Glutes · Isolation

References

1. StrengthLog: Machine Glute Kickbacks
2. Fitbod: Glute Kickback Machine