Assisted Pull-up Machine Glute Push Down
Unilateral push down on assisted pull-up machine that targets glutes and quads to build lower body strength and hypertrophy; used for focused glute activation and fatigue.
About Exercise
Equipment
Assisted Pull-up Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Quads, Hamstrings
Secondary Muscles
Lower Back, Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the assisted pull-up machine weight stack for desired resistance; stand on the foot platform with one foot on the knee pad, holding handles for stability.
- Place working foot fully on knee pad with knee bent.
- Drive through heel to push pad down, extending knee and hip.
- Squeeze glute at full extension, hold briefly.
- Slowly return to start by bending knee and hip, maintaining tension.
- Switch legs after reps.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes hard
- Keep spine neutral
- Control the return
Breathing
Inhale as you return to start; exhale while pushing down and brace core throughout.
Tempo
2-1-2
Range of Motion
From bent knee at hip level to near full leg extension without knee lockout.
Safety
Safety Notes
- Avoid knee hyperextension
- Maintain neutral spine to protect back
- Start light to master form
- Consult doctor for knee or hip issues
Spotting
Not required; machine provides safeties.
Common Mistakes
- Letting weights crash
- Using toes instead of heel
- Rounding back
- Locking knees out
When to Avoid
- Acute knee pain
- Hip joint issues
- Lower back strain
Flexibility Needed
- Adequate hip flexion
- Ankle dorsiflexion for stability
Build Up First
- Basic hip hinge knowledge
- Machine usage familiarity
Also known as
Single-Leg Glute Pushdown, Assisted Machine Glute Press, One-Leg Glute Kickback Machine
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