Machine Glute Kickback
MachineStrength
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The Machine Glute Kickback is a strength exercise performed on a dedicated glute machine, where you kneel or position yourself to extend one leg backward against resistance, isolating the glutes through hip extension. Its primary purpose is to build glute strength, size, and activation for improved lower body power and aesthetics. It mainly targets the gluteus maximus, with secondary involvement from the hamstrings, and benefits athletes, bodybuilders, or anyone seeking targeted posterior chain development without free weights.
How to Perform Machine Glute Kickback
- 1Select the appropriate weight on the machine glute kickback and adjust the foot roller pad to align with your ankle.
- 2Position yourself facing the machine with your torso against the chest pad, knees on the knee pads, and feet secured behind the roller pads.
- 3Grip the handles for stability, keep your core engaged, and maintain a neutral spine with shoulders relaxed.
- 4Exhale as you extend one leg backward by pressing your foot against the roller pad, squeezing your glute at the top.
- 5Hold the full extension briefly, then inhale as you slowly return the leg to the starting position under control.
- 6Complete all reps on one leg before switching to the other.
- 7Key form tips: Keep hips square and avoid arching your lower back; move only at the hip joint; prioritize slow negatives to maximize glute activation. Common mistakes: swinging the leg with momentum or letting the torso rotate.
