A glute kickback performed on a dedicated kickback machine with a pad or footplate. It isolates the glutes with a stable, guided path.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Set up on the machine with your torso supported on the chest pad, hands on the handles and the working foot against the footplate.
Brace your trunk.
Push the footplate back by extending your hip.
Squeeze your glute at full hip extension.
Return under control and repeat, then switch legs.
Breathing: Exhale as you push back, inhale as you return.
Drive with the heel
Hips stay square
Control the return
Arching the lower back at the end
Short, bouncy reps
Letting the weight stack slam
Adjust the chest pad so you can reach full hip extension without over-arching.