Glute Kickback Machine

Machine glute kickback: the torso is supported and the leg pushes backward.

• Isolation
• Machine
• Beginner

How to do it

• Brace the torso on the machine, foot on the platform, and push back with the glute
• Keep the hips and torso stable; the movement comes from the hip
• Extend the leg back squeezing the glute and return under control

Sets, reps and tempo

Ranges: 12–20 per leg · 0–2 RIR

Tempo: Extend your hip for 1 s, squeeze at the top, return for 2 s under control

Common mistakes

• Arching your lower back instead of extending your hip
• Bracing the torso only halfway and rotating the pelvis to reach farther

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings

Alternatives

• Cable Glute Kickback
• Hip Thrust
• Back Extension (45° bench)