Exercise library
Glute Kickback
The machine glute kickback isolates one glute at a time against steady resistance, making it easy to target and overload them.
MachineGlutesBeginner
- Equipment
- Machine
- Focus
- Glutes
- Level
- Beginner
- Suggested sets
- 3 sets of 12–15 reps per leg.
- Muscles worked
- GlutesHamstrings
How to do it
- 1Set up on the machine with the pad against the back of one foot or ankle.
- 2Rest your forearms on the support and keep your back flat.
- 3Brace your core and your supporting leg.
- 4Push the pad back and up by extending your hip, squeezing the glute.
- 5Return slowly to the start under control and repeat, then switch legs.
Tips & tricks
- Move from the hip, not by arching your lower back.
- Squeeze the glute hard at the top of each rep.
- Use a controlled tempo rather than swinging the weight.
Common mistakes
- Arching your lower back to push the weight further.
- Using momentum instead of muscle.
- Rushing the return and losing tension.
