Glute Kickback Machine
- Beginner
- Machine
The glute kickback machine fixes your torso against a pad and gives the working leg a footplate or knee pad to drive back into. Because the frame handles balance, you can push closer to failure than a free standing kickback allows, and the gluteus maximus stays the prime mover with the hamstrings assisting. The upper body stays still and the range comes from the hip alone. Hip extension driven against a pad ranks with the highest gluteus maximus activation patterns tested, and the frame holds that joint action to a single path.
How to do the Glute Kickback Machine
- Set the pad and footplate positions to match your height.
- Face the machine and hold the handles with your torso against the pad.
- Place one foot on the plate or settle the knee into the pad.
- Brace your abs and keep your hips square to the frame.
- Drive the leg back by squeezing the glute, stopping before the lower back arches.
- Return under control to the start, finish the set, then swap legs.
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings
Why train it
- Machine support removes the balance demand, so the glute can be trained close to failure.
- The fixed path keeps the movement at the hip rather than the lower back.
- Simple to teach, which suits beginners and large group programming.
Common mistakes
- Pushing past the point where the hip stops moving, so the lower back extends instead.
- Letting the hips rotate open, which adds range without adding glute work.
- Bouncing off the stack at the bottom, which removes tension between reps.
- Leaning heavily on the handles, which lets the arms take load off the working leg.
Frequently asked questions
What muscles does the Glute Kickback Machine work?
The Glute Kickback Machine trains the glutes as the main target. Expect the hamstrings to take some of the load as well.
What equipment do I need for the Glute Kickback Machine?
Only a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Glute Kickback Machine suitable for beginners?
Yes. The Glute Kickback Machine is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Glute Kickback Machine at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Glute Kickback Machine should I do?
Three to four sets of 10 to 15 reps. Isolation work responds to reps and a controlled tempo rather than load, so stop each set a rep or two short of failure and keep the weight honest.
What are good alternatives to the Glute Kickback Machine?
Band Glute Bridge, Bodyweight Hip Abduction, and Cable Bench Straight Leg Kickback train the same primary muscles as the Glute Kickback Machine. Pick whichever one matches the equipment in front of you.