Glute Kickback Machine

Body region

• Glutes

Muscles

Main

• Gluteus Maximus

Helps

• Gluteus Medius
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Erector Spinae
• Transversus Abdominis

Equipment

• Lever Machine

Technique

1. Adjust the machine so the pad rests on the back of your working leg and your torso is supported.
2. Hold the handles and brace the abs.
3. Press the leg back and up until the hip is fully extended.
4. Squeeze the glute at the top.
5. Return slowly without letting the weight drop.

Cues

• Press with the glute, not with the lower back.
• Keep the hips square to the machine.
• Control the lowering phase.

Common mistakes

• Arching the lower back to get more range.
• Using momentum.
• Twisting the hips.

Alternatives

• Cable Glute Kickback
• Hip Thrust Machine