Glute Kickback Machine

Technique

Kneel on the machine's pad with your forearms on the support and place one foot against the footplate behind you. Kick your leg back and up until your hip is fully extended, squeezing the glute at the top. Slowly return the leg to the start under control. Keep your torso stable throughout the movement.

Steps

1. Kneel on the pad and rest your forearms securely on the support
2. Place the working foot against the footplate and brace your torso
3. Drive the working leg back and up to full hip extension
4. Squeeze the working glute at the top
5. Lower the leg slowly to the starting position

Common mistakes

• Arching the lower back instead of extending the hip
• Rotating the pelvis as the leg moves backward
• Swinging the leg with momentum
• Allowing the weight stack to slam down

Variations

• Cable glute kickback with an ankle strap
• Bent-knee machine glute kickback
• Straight-leg machine glute kickback
• Forward-leaning machine glute kickback

FAQ