Glute Kickback Machine
Compound exercise targeting the glutes with body weight. Drive through the heels and squeeze the glutes hard at the top, without arching the lower back.
Muscles worked
- Glutes (primary)
Equipment
Machine
How to do it
- Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
- As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second. Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
- Go back to the initial position as you inhale and now repeat with the left leg.
- Continue to alternate legs until all of the recommended repetitions have been performed.
Sets and reps to start with
3 sets of 15 reps, 45 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
See the 13 machines for this movement →
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