Glute Kickback (Sled)

An isolation exercise using a sled machine to target the glutes through a horizontal hip extension movement.

Instructions

1. Load the sled machine with appropriate weight.
2. Face the machine and position yourself with hands on the handles or backrest for balance.
3. Stand with your legs straight but knees slightly bent, facing the machine.
4. Engage your core and maintain an upright torso.
5. Drive your hips backward by extending through your glutes and hamstrings.
6. Press the machine away from you using primarily glute extension, squeezing hard at the top.
7. Pause briefly and feel the contraction in your glutes.
8. Return to the starting position with control.
9. Repeat for the prescribed number of repetitions on both sides.

Tips

• Focus on driving from your hips rather than pushing with your legs.
• Achieve maximum glute contraction by squeezing hard at the end of each repetition.
• Control the eccentric phase to maximize muscle engagement.
• Maintain upright posture throughout; avoid excessive forward lean.
• This movement effectively isolates the glutes with minimal hamstring involvement.
• Use moderate weight that allows strict form and high-quality glute contractions.