Machine glute kickback
General guidance. This page has not been reviewed by a qualified professional yet.
Machine glute kickback. Move the leg backward from the hip, then return under control. Work both sides.
How to do this exercise: Machine glute kickbackSetup · movement · load
- 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.
Do not rotate your pelvis or arch your lower back.
Log 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.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- One side at a time
- How load is measured
- Machine-displayed load
Main muscles
Glutes
Supporting muscles
Hamstrings
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Attach an ankle cuff to a low pulley; on a machine adjust supports per its instructions. Hold support and brace your torso.
- Move the leg backward from the hip, then return under control. Work both sides.
Common mistakes
- Do not rotate your pelvis or arch your lower back.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.