Glute Kickback Machine

A machine-based isolation exercise that targets the glutes by extending the leg backward against resistance, ideal for beginners seeking safe, controlled glute development.

Instructions

1. Adjust the machine so the pad rests on the back of your leg just above the knee. Select your weight and position yourself facing the machine, holding the handles for support.
2. Keep your standing leg slightly bent for stability, and engage your core.
3. Using controlled movement, extend your leg backward against the resistance, squeezing your glute at the top of the movement.
4. Return to the starting position with control, maintaining tension in the glute throughout.
5. Complete all reps on one leg before switching to the other side.

Tips

• Keep your torso upright and avoid leaning forward
• Do not hyperextend your lower back at the top of the movement
• Maintain steady breathing - exhale as you extend, inhale as you return
• Keep the supporting leg slightly bent to protect the knee joint
• Start with lighter weight to master proper form