Glute Kickback Machine
Learn how to perform Glute Kickback Machine, a Legs exercise, with setup, breathing and common mistakes.
Glute Kickback Machine · Preview
Setup
Set one leg on the machine pad or footplate and brace your torso. Square your pelvis forward and grip the handles firmly.
Start phase
Drive the footplate backward and contract your glute. Keep the feeling of pushing with your glute rather than arching your lower back.
End phase
Slowly bring your leg back toward the front. Control the speed so your pelvis stays steady even as the load pulls you forward.
Target muscles
Make sure your glute is getting a short, strong squeeze. If it feels like you are kicking with your toes, lower the weight and focus on pushing with your glute.
Common mistakes
Leaning your upper body back or rotating your pelvis increases stress on your lower back. Even if you shorten the range, prioritize a stable torso and square pelvis.
Breathing
Exhale as you press, and inhale as you return. Keep your breathing steady at the same pace on every rep.
Coach tip
Pause for 1 second at the top to feel the glute contraction more clearly. Use the same range and tempo on both sides.
