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Legs
Machine Glute Kickback
A supported machine hip extension emphasizing the glutes.
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Target
Legs
Category
Lower body · Isolation
Difficulty
Beginner
Sets
3
Reps
10-15 per leg
Execution
How to perform
1. Adjust the machine pads and foot position according to its instructions.
2. Support your torso, brace your abdomen and keep your hips square.
3. Press the working leg backward by extending the hip without arching your back.
4. Return slowly and complete both legs with the same controlled range.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Adjust the machine pads and foot position according to its instructions
- 2Support your torso, brace your abdomen and keep your hips square
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.