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Glutes

Glute Kickback Machine

The Glute Kickback Machine is a strength exercise on a machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 60%, hamstrings (biceps femoris) 12% and hamstrings (semitendinosus/-membranosus) 8%.

Level: BeginnerEquipment: MachineSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set the chest or elbow pad so your torso leans forward and your hips line up with the machine pivot.
  2. Place the working foot on the foot plate or the back of the knee against the lever pad and hold the handles.
  3. Brace your core with the standing leg slightly bent.
  4. Push the lever back by extending the hip until the thigh is in line with your torso.
  5. Squeeze the glute at the top, then let the lever return under control.

Tips

  • Drive through the heel of the working foot.
  • Keep your hips square and the lower back still.

Common mistakes

  • Arching the lower back to push the lever further.
  • Rotating the pelvis open on the working side.
  • Letting the weight drop back fast.

Muscles worked by the Glute Kickback Machine

  • Gluteus maximus Primary60%
  • Hamstrings (biceps femoris) Secondary12%
  • Hamstrings (semitendinosus/-membranosus) Secondary8%
  • Gluteus medius Minor8%
  • Spinal erectors (lower back) Stabilizer5%
  • Obliques Stabilizer3%
  • Upper abs Stabilizer2%
  • Adductors Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Extending one hip backward from standing or all fours isolates glute max; the hamstrings assist more when the knee is straight.

Glute Kickback Machine alternatives

Same equipment

Different equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Glute Kickback Machine work?

Mainly the gluteus maximus. The hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus) assist.

Is the Glute Kickback Machine good for beginners?

Yes. The Glute Kickback Machine is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Glute Kickback Machine?

For example the Cable Glute Kickback, Smith Machine Kickback and Standing Banded Kickback. They train mostly the same muscles, some with different equipment.

How do you make the Glute Kickback Machine harder?

Add weight or reps, or move on to the Smith Machine Kickback and Kneeling Cable Glute Kickback.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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