How to do a Glute Kickback Machine

Authored by Fitbod

About Glute Kickback Machine

Sets Logged
1,273,407
Popularity Rank
84th
Difficulty
Beginner
Glutes Strength
100 mSCORE 1st
Equipment Required
  • Photo of Glute Kickback Machine
    Glute Kickback Machine
Primary Muscles
Secondary Muscles

Instructions: How To

Glute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.

  1. Position yourself with your chest against the padding, and both hands on the handles.
  2. Balance on one leg using the handles for support, and place your opposite foot on the pedal.
  3. Engage your glutes to extend your leg out behind you.
  4. Hold this position for a moment at the end of the movement.
  5. Slowly return to the starting position while maintaining tension in your glutes.
  6. Switch sides, and repeat.

Performance Tips

  • Leaning Into the Weight

    While it's perfectly fine to lean forward slightly on this exercise, try to avoid using your bodyweight to push down on the cables to perform the exercise. Keep your core engaged and limit the movement to your triceps.

Common Mistakes

  • Overusing Machines

    Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

Enter your stats to calculate your Sets & Reps