Goalora← All machines
Glute Kickback Machine
How to adjust
- Set the standing platform and the front torso pad to your height.
- Position the pad or strap behind the thigh/ankle of the working leg.
- Select the weight using the pin on the weight stack.
How to use
- Stand facing the machine, gripping the front handles for balance.
- Position one leg on the pad/strap, with the other leg standing on the platform.
- Exhale, kick that leg straight back and up, squeezing the glute at the top.
- Inhale, bring the leg back under control, then switch legs.
Safety notes
- Brace on the front handles and keep the standing knee soft (not locked) to protect the lower back and standing knee from the kickback force.
- Do not overarch the lower back to increase range.
- If you run out of strength or the standing knee tires, end the set early instead of pushing through; bring the leg back slowly and don't let the stack bang down.
- At the end of the set, wait until the stack is fully back down before taking your leg out of the pad or strap and stepping off the platform, keeping your hands on the handles until both feet are steady.