Glute Kickback Machine
Machine-based hip extension isolating the glutes for targeted strength and hypertrophy; emphasizes gluteus maximus with controlled resistance and stability.
About Exercise
Equipment
Glute Kickback Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Hamstrings, Lower Back, Obliques
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, Glute Medius
Hamstrings
5/10Biceps Femoris
Lower Back
4/10Erector Spinae
Obliques
3/10External Obliques
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the machine pad to chest height and select light weight. Stand facing the pad, place forearms on it, grip handles, and position heel of working leg on foot pedal with non-working leg on platform.
- Brace core and maintain neutral spine.
- Engage glute to extend working leg backward slowly.
- Squeeze glute at top when leg is parallel to floor.
- Pause briefly in contraction.
- Return leg controlled to start without slamming weight.
- Switch legs after reps.
Coaching Tips
Form Cues
- Squeeze glutes hard
- Keep hips square
- Heel drives back
- Core tight
- No back arch
Breathing
Inhale as you return to start; exhale as you extend the leg.
Tempo
3-1-1
Range of Motion
Extend leg back until parallel to floor or full glute contraction without lower back arch; start from hip aligned with torso.
Safety
Safety Notes
- Avoid lumbar hyperextension
- Use light weight initially
- Keep core braced
- Limit range if back feels strained
Spotting
Not required; machine provides guided path and stability.
Common Mistakes
- Arching lower back
- Using momentum
- Rotating hips
- Letting weight slam
- Poor glute activation
When to Avoid
- Acute lower back pain
- Hip impingement
Flexibility Needed
- Adequate hip extension range
- Stable core engagement
Build Up First
- Basic hip hinge awareness
- Familiarity with machine setup
Also known as
Machine Glute Kickback, Seated Glute Kickback
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Cable Glute Kickback
Single Cable Machine
Glutes
Bodyweight Glute Kickback
Bodyweight
Glutes
Smith Machine Reverse Kickback
Smith Machine
Glutes
Smith Machine Kas Glute Bridge
Smith Machine, Flat Bench
Glutes
Assisted Pull-up Machine Glute Push Down
Assisted Pull-up Machine
Glutes
Machine Hip Thrust
Hip Thrust Machine
Glutes
Stair Climber Machine
Stair Climber Machine
Glutes, Quads
Smith Machine Deadlift
Smith Machine
Glutes, Hamstrings
Smith Machine Hip Thrust
Smith Machine, Flat Bench
Glutes
Smith Machine Hip Thrust
Smith Machine, Flat Bench
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
