Glute Kickback Machine

The glute kickback machine allows hip extension against machine resistance in a supported position. It isolates the glute with a natural range of motion.

Beginner 💪 Glutes Isolation Isolation Unilateral
3
Sets
12–20
Reps
60 sec
Rest
Isolation
Type
🏋️ Machine
Glute Kickback Machine — start and finish positionsSTARTFINISH
Machine
Glutes Beginner Isolation One side at a time
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Glutes training guide →

Primary
Glutes
Secondary
Hamstrings
Highlighted muscles

How To Perform

  1. 1 Position yourself in the machine with one leg on the pad.
  2. 2 Push the leg backward against the machine resistance to full hip extension.
  3. 3 Return slowly to the start.

Form Cues

  • ✓ Full hip extension at the back of the movement.
  • ✓ Keep the torso supported against the pad.

Common Mistakes

  • ✗ Not reaching full extension.
  • ✗ Overusing the lower back.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Glute Kickback Machine, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Glute Kickback Machine? These alternatives target the same muscles:

Cable Glute Kickback
Glutes · Beginner
→
Barbell Hip Thrust
Glutes · Intermediate
→
Glute Bridge
Glutes · Beginner
→

Swap Glute Kickback Machine for something else

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Where This Exercise Fits

FAQ

How many sets of Glute Kickback Machine should I do?▾
3 sets of 12–20 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for glutes. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Glute Kickback Machine target?▾
Glute Kickback Machine primarily targets the Glutes. Secondary muscles include Hamstrings.
Is Glute Kickback Machine good for beginners?▾
Glute Kickback Machine is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Glute Kickback Machine, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.