Glute Kickback Machine


Pro Tip

Some machines may have a pad for your active leg to push instead of a bar.


How To

  1. Stand on the machine with one leg rested underneath your body and the other leg on the bar.
  2. While holding onto the machine's handles for stability, exhale and extend the leg you placed on the bar back behind you.
  3. Continue extending your leg until it is straight.
  4. Inhale and draw your leg in forward, returning to the starting position.
  5. After all reps are completed, switch sides and repeat the movement. 10 reps prescribed means you should perform 10 reps on each side (20 total).

Primary Muscle Groups

Glutes

Muscles of your butt.


Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Quads

Muscles spanning the front of your thigh.


Equipment

Glute Kickback Machine

This machine can help you improve your squat and deadlift strength similarly.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment