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Glute Kickback Machine 8s · no sound

Glute Kickback Machine

Standing kickback machine that loads single leg hip extension with the torso supported against a pad.

Primary muscle
Glutes
Equipment
Machine
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Set the pad and footplate positions to match your height.
  2. Face the machine and hold the handles with your torso against the pad.
  3. Place one foot on the plate or settle the knee into the pad.
  4. Brace your abs and keep your hips square to the frame.
  5. Drive the leg back by squeezing the glute, stopping before the lower back arches.
  6. Return under control to the start, finish the set, then swap legs.

Common mistakes

  • Pushing past the point where the hip stops moving, so the lower back extends instead.
  • Letting the hips rotate open, which adds range without adding glute work.
  • Bouncing off the stack at the bottom, which removes tension between reps.
  • Leaning heavily on the handles, which lets the arms take load off the working leg.

Muscles worked

Primary
Glutes
Secondary
Hamstrings

Same movement, other equipment

Bodyweight Hip Abduction Beginner Bodyweight Hip Abduction Glutes Bodyweight Cable Bench Straight Leg Kickback Beginner Cable Bench Straight Leg Kickback Glutes Cable Machine Cable Kickback Beginner Cable Kickback Glutes Cable Machine

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Good to know

What muscles does the Glute Kickback Machine work?
Mainly the glutes. It also works the hamstrings.
What equipment do you need for the Glute Kickback Machine?
It uses a machine. Without it, the Bodyweight Hip Abduction and the Cable Bench Straight Leg Kickback train the same muscles the same way.
Is the Glute Kickback Machine good for beginners?
GymVim rates it beginner.

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