How to do a Glute Kickback Machine
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Glute Kickback Machine
Glute Kickback Machine
Workouts with Glute Kickback Machine
Target muscles worked
Instructions for Proper Form
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.
- Position yourself with your chest against the padding, and both hands on the handles.
- Balance on one leg using the handles for support, and place your opposite foot on the pedal.
- Engage your glutes to extend your leg out behind you.
- Hold this position for a moment at the end of the movement.
- Slowly return to the starting position while maintaining tension in your glutes.
- Switch sides, and repeat.
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Glute Kickback Machine is also known as:
- Kick Back Machine
- Leg Kick Back Machine
- Single Leg Kick Back Machine
- Glute Kick Back Machine
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 Form 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.
Weight & 1 Rep Max Calculator
Average Glute Kickback Machine standards by male, female, weight, age and height
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.
- beginner8reps40lbs1 Rep Max50lbs
- intermediate8reps50lbs65lbs
- advanced8reps55lbs70lbs
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Alternative Exercises to Glute Kickback Machine
1. Cable Hip Extension
89.9 mSCORESWAPPED 19,950 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
2. Barbell Hip Thrust
95.2 mSCORESWAPPED 14,333 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
3. Hip Thrust
97 mSCORESWAPPED 9,545 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
- Beginner
- Glutes
4. Cable Pull Through
89.6 mSCORESWAPPED 9,269 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
5. Single Leg Kickback
86.2 mSCORESWAPPED 7,786 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
6. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 5,425 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.