Plate-loaded glute kickback machine
Plate-loaded machines
Plates on the machine arms provide resistance. Load them evenly as instructed by the manufacturer and learn the safety release first. The empty machine may still have resistance.
Exercises with this equipment
- Machine glute kickback
Glutes
How to do this exercise: Machine glute kickbackSetup · movement · load
Glutes- Set your position
Attach an ankle cuff to a low pulley; on a machine adjust supports per its instructions. Hold support and brace your torso.
- Make the movement
Move the leg backward from the hip, then return under control. Work both sides.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out forDo not rotate your pelvis or arch your lower back.
Understanding the loadLog the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.