Glute Kickback Machine

beginner · isolation

Setup

Set the standing platform height to match your height. Face the machine, grip the front handles for balance, hook the pad or strap behind the thigh or ankle of your working leg, with the other leg planted on the platform. Pick a light weight on the pin for your first set.

Execution

Grip the front handles firmly, with a slight bend in the standing knee, not locked out.
Exhale and kick the working leg straight back and up, squeezing the glute hard at the top.
Don't arch the lower back to kick higher; only go as far as the hip can control.
Inhale and bring the leg back to the start under control, without letting the pad bang into the frame.
Finish all the reps on one side before switching legs; if the standing knee tires, end the set early instead of grinding through it.
To end the set: bring the leg back to the start, wait until the stack settles fully on the pins, then slip the leg out of the pad or strap and step off the platform, keeping a hand on the handle until both feet are steady.

Breathing

Exhale as you kick back, inhale as you bring the leg in. Do not hold your breath trying to kick higher.

Quick cues

Grip the handles, soft standing knee.
Squeeze the glute at the top.
Don't arch the back for more height.
Bring the leg back slow and controlled.

Common faults

Fault: Arching the lower back to kick the leg higher
Fix: Shorten the range to where the pelvis stays neutral, and brace the belly lightly before kicking.
Fault: The standing knee locking out or shaking
Fix: Keep a slight bend in the standing knee for the whole set and grip the handles firmly to share the load.
Fault: Kicking with a jerky swing instead of an active glute squeeze
Fix: Slow down, pause at the top and feel the glute contract hard before bringing the leg back.
Fault: Rotating the hip open to swing the leg higher
Fix: Keep the hips square to the machine throughout, kicking straight back rather than out to the side.

Equipment

machine

Muscle groups

glutes