Glute Kickback Machine

Technique

How to perform Glute Kickback Machine

1. Adjust the glute kickback machine so the footplate aligns with the heel of your working foot and the pad or chest support is set to a comfortable height.
2. Place your forearms or hands on the support pad, hinge forward slightly, and plant your non-working foot firmly on the platform.
3. Brace your core to keep a neutral spine.
4. This is your starting position.
5. Exhale as you press the working foot along the machine path, extending your hip until your thigh is in line with your torso or beyond it.
6. Focus on squeezing your glute and avoid overarching your lower back.
7. Pause briefly at full extension, maintaining tension in the glute, then inhale as you return the footplate to the starting position under control without letting the weight stack touch down completely.
8. Repeat for the recommended number of repetitions, then switch legs and perform the same sequence on the opposite side.

GymDaze demonstration

Watch Glute Kickback Machine

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius.