Strength Training · Bodybuilding
Machine Glute Kickback
The machine glute kickback trains your glutes by moving one leg backward against resistance while your torso stays supported. Your hamstrings assist the movement.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the torso support to fit your height in the machine’s intended position.
- Position your nonworking leg on the machine’s platform or support.
- Place your working foot or thigh against the resistance pad, following the machine’s diagram.
- Grasp the handles.
- Press your working leg backward from the hip through a comfortable range.
- Return the working leg slowly to the starting position.
Form cues
- Keep your pelvis facing forward.
- Keep your ribs stacked over your hips.
- Exhale as you press back.
Common mistakes
- Chasing extra rangeEnd the backward movement before your lower back starts to arch.
- Turning it into a leg pressKeep your knee angle nearly constant so the movement comes from your hip.
- Swinging the weightUse a load you can move without bouncing your torso off the support.
Safety
Excessive resistance or forcing the leg too far backward can strain your lower back or irritate your hip. The moving lever and weight stack can pinch fingers during adjustments.
- Check that adjustment pins are fully seated before starting.
- Keep your hands away from the lever and weight stack during movement.
- Let the stack settle completely before changing sides or adjusting the machine.
- Start with a light test set before increasing resistance.
If you have current hip or lower-back pain, use a lighter, shorter-range version or ask a physiotherapist for guidance before loading it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Glute Kickback Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per leg
- Rest
- 1 min
Begin with your weaker side and match its repetitions on the other side.