Glute Kickback Machine tutorial
The glute kickback machine is an isolation exercise in which you push one leg back along a fixed path. The guided path makes it easier for beginners to focus on the glutes.
How to perform
- Adjust the machine so the foot plate or pad sits at the right height for your leg.
- Rest your chest or forearms on the pad and hold the handles.
- Place the working foot on the plate or your heel behind the pad.
- Squeeze your glutes to push the leg back and slightly up until your thigh is roughly in line with your body.
- Pause, return slowly, then switch legs.
Breathing: Exhale as you push the leg back and inhale as you return.
Key tips
- Start the movement from your glutes, not your lower back.
- Squeeze your glutes for a second at the top.
- A lighter weight with full control beats a heavy one with swinging.
Common mistakes
- Arching the lower back at the end of the movement.
- Swinging the leg fast.
- Rotating the hips toward the working leg.
Safety: If you have back pain, shorten the range so your lower back does not arch. Stop if it hurts and consult a doctor.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Home workout alternative
Donkey Kick
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