How to do the Machine Glute Kickback
Set up the machine and rest your chest or forearms on the pad, one foot on the platform.
Brace your core and keep your lower back neutral.
Push the platform back by extending your hip and squeezing your glute.
Return slowly and finish your reps before switching legs.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Glute Kickback doesn’t suit your gym or your joints.
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