Machine Glute Kickback
A machine-based isolation movement that targets the gluteus maximus to build hip extension strength and hypertrophy; commonly used as a safe, stable accessory for glute development.
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
Stand facing the machine with your chest or forearms supported against the pad. Place the foot of your working leg against the footplate or roller.
- Brace your core and keep your hips squared forward.
- Drive your heel backward by contracting your glute.
- Extend your hip fully without arching your lower back.
- Pause briefly at the point of peak contraction.
- Lower the weight under control to the starting position.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes
- Ribs down
- Hips square
- Control the return
Breathing
Exhale as you extend your leg backward; inhale as you return to the start.
Tempo
3-1-1
Range of Motion
Extend the hip until the glute is fully shortened, stopping before the lower back arches.
Safety
Safety Notes
- Avoid hyperextending the lumbar spine.
- Keep the movement controlled to protect the lower back.
Spotting
Not recommended; use the machine's safety stops if available.
Common Mistakes
- Arching lower back
- Using momentum
- Rotating hips open
- Incomplete extension
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
Standing Glute Kickback, Glute Kickback Machine, Lever Glute Kickback
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