Glute Kickback Machine
A machine-based isolation movement targeting the glutes and hamstrings, performed by pushing the footplate rearward. It is used to build muscle and strengthen the hip extensors with minimal stabilization demands.
About Exercise
Equipment
Glute Kickback Machine
Difficulty
1/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Lower Back
Accessory Muscles
Abs
Popularity Score
6
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
Hamstrings
7/10Biceps Femoris, Semitendinosus
Lower Back
3/10Erector Spinae
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-120 seconds • Use shorter rest for hypertrophy focus.
How to Perform
Position yourself facing the machine pad, placing one knee securely on the pad and the foot of the working leg against the footplate or roller. Adjust the handles for stability and lean slightly forward, maintaining a neutral spine.
- Brace your core and initiate the movement by squeezing the glute of the working leg.
- Push the footplate back and slightly up until your working leg is fully extended.
- Squeeze the glute hard at the peak contraction for one second.
- Slowly control the weight back toward the starting position.
- Stop just before the weight stack touches down completely.
- Complete all prescribed repetitions on one side before switching legs.
Coaching Tips
Form Cues
- Squeeze the glute hard
- Maintain neutral back
- Control the return
- Push straight back
Breathing
Inhale as you slowly return the weight; exhale forcefully as you push the leg back and contract the glute.
Tempo
3-0-1
Range of Motion
Extend the hip fully until the working leg is straight, ensuring the glute achieves peak contraction without lumbar hyperextension.
Safety
Safety Notes
- Do not allow your lower back to excessively arch during hip extension.
- Control the weight stack carefully; avoid abrupt, jerky movements.
- Ensure the non-working knee is comfortably padded.
Spotting
Not applicable; this is a machine isolation movement. Use a manageable weight.
Common Mistakes
- Rocking the hips for momentum
- Arching the lower back excessively
- Allowing the weight stack to rest
- Kicking too fast through the motion
When to Avoid
- Acute low back pain
- Severe knee joint pain when bent
Build Up First
- Ability to stabilize the core against movement
Also known as
Machine Glute Press, Lever Kneeling Kickback, Glute Extension Machine
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