Glute Kickback Machine

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Adjust the chest pad and grip the handles firmly to stabilize the upper body.
• Place the middle of your foot secure on the platform and align your hips with the pivot point.
• Push the platform back and upward using your glutes without arching your lower back.
• Squeeze the glutes at peak contraction, then slowly return to the starting position under control.

Common mistakes

• Arching the lower back excessively at the top of the movement to force a higher kick.
• Allowing the chest to lift off the support pad during the concentric phase.
• Rushing the return portion of the rep and losing tension on the glutes.

Frequently asked questions

How high should I kick my leg back on the machine?

Kick back only as far as your glutes can contract without forcing your lower back to arch or your pelvis to tilt forward.

Can I perform this exercise if I have lower back pain?

Yes, because the chest support reduces spinal loading, but you must keep your core braced and avoid hyperextending your spine.

Related exercises