Exercise Guide

Machine Glute Kickback

The standing kickback machine. Isolates one glute at a time against a stack, with your torso braced so nothing else can help.

BeginnerStrengthPushIsolation
Form
Machine Glute Kickback - Start position
Start
Machine Glute Kickback - Mid position
Mid
Machine Glute Kickback - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Glutes

Equipment

Machine

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Isolation

Secondary Muscles

Hamstrings
How to Perform
  1. 1

    Set the pad or footplate and stand facing the machine, chest against the support.

  2. 2

    Place one foot on the plate with your knee bent, and hold the handles.

  3. 3

    Drive the foot back and up until your hip is fully extended.

  4. 4

    Return under control without letting the stack touch down, then switch legs.

Tips
  • ★Stop when your hip stops moving - anything past that is your lower back arching.
  • ★Keep your hips square against the pad rather than twisting to get more range.
Explore by Muscle
GlutesHamstrings