Machine Glute Kickback
GlutesIsolationLegsMachineBeginner
Single-leg hip extension on the dedicated glute kickback machine. The torso is supported and the path is fixed, so it isolates the glute max better than the cable version, where you also have to stabilise while standing.
How to perform
- 1.Set the pad height and place your torso on it, holding the handles.
- 2.Place your foot or lower thigh on the platform with the hip flexed.
- 3.Push back by extending the hip until the thigh lines up with the torso.
- 4.Squeeze the glute for a second at the top without arching the lower back.
- 5.Return under control into the stretch and repeat. Finish the side before switching.
Common mistakes
- ●Arching the lower back to gain range: that extra range comes from the spine, not the hip
- ●Using too much weight and jerking through the rep
- ●Rotating the pelvis toward the working side
- ●Cutting the return short
Proper technique
The pelvis stays still against the pad: if it moves, the glute is no longer in charge. Stop when the thigh lines up with the torso, not a degree more. Squeeze at the top, which is where the glute reaches peak contraction.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Gluteus maximus
Secondary
- Hamstrings