- EquipmentMachine
- PatternIsolation
- Reps10 to 20 reps
- Joint loadNone flagged
- One side at a time
Set up on the kickback machine with your chest or forearms on the pad and one foot on the footplate.
First cueKeep the lower back still.
How to do the Glute Kickback Machine
Set up. Set up on the kickback machine with your chest or forearms on the pad and one foot on the footplate.
- Push the footplate back by extending the hip.
- Squeeze the glute at the end.
- Return under control.
- Finish the set and switch legs.
Form cues
- Keep the lower back still.
- Drive through the heel.
- Move slowly.
Common mistakes
- Arching the back to push further.
- Kicking with momentum.
Muscles worked
Main target: Glutes. The glutes are the three muscles of the buttock. They extend the hip, standing up out of a squat or finishing a hinge, and keep the pelvis level on one leg.
On the way: Hamstrings.
Its other side: Quads, in the knees and hips pattern.
What to pair it with
Movements that round out a workout with the Glute Kickback Machine, from the same catalog the StatBlockFit app logs.
- Leg Extension Superset partner: it trains the other side of the knees and hips pattern, so the two can alternate.
- Seated Calf Raise Same legs session: it trains the calves.
- Cossack Squat Same legs session: it trains the adductors.
- Hip Abduction Often left out: it trains the abductors, a job the moves above leave undone.
A complete workout around it
5 movements, the Glute Kickback Machine first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Glute Kickback Machine 3 × 10 to 20 reps
- Leg Extension 3 × 10 to 20 reps
- Seated Calf Raise 3 × 10 to 25 reps
- Cossack Squat 3 × 5 to 15 reps
- Hip Abduction 3 × 12 to 25 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Fire Hydrant
Bodyweight
Gym or cable swap
Cable Glute Kickback
Cable
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Working weight and 1RM calculator
Enter a set you did: the weight, the reps and how many more reps you had left in you. The estimate is the formula the StatBlockFit app uses for its records, weight × (1 + (reps + reps in reserve) ÷ 30); above 12 reps it is rough.
Training zones
| Zone | Share of 1RM | Usual reps |
|---|---|---|
| Strength | 85 to 90 % | 3 to 6 |
| Muscle growth | 70 to 80 % | 6 to 12 |
| Endurance | 60 to 65 % | 15 to 20 |
A warm-up before the working sets: 50 % for 5, 70 % for 3 and 85 % for 1, each rounded down to a plate.
Common starting points, not a prescription: the right weight is the one you can lift with good form for the reps you planned.
Variations and preparation
A variation of: Cable Glute Kickback.
Track it in StatBlockFit
In the StatBlockFit app the Glute Kickback Machine is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Glute Kickback Machine?
Set up: Set up on the kickback machine with your chest or forearms on the pad and one foot on the footplate. Steps: 1. Push the footplate back by extending the hip. 2. Squeeze the glute at the end. 3. Return under control. 4. Finish the set and switch legs. Form cues: Keep the lower back still. Drive through the heel. Move slowly. Common mistakes: Arching the back to push further. Kicking with momentum.
What muscles does the Glute Kickback Machine work?
It trains the glutes as its main target and works the hamstrings on the way.
What can I do instead of the Glute Kickback Machine?
At home: Fire Hydrant. In a gym: Cable Glute Kickback. Each trains the same main muscle.
What should I pair the Glute Kickback Machine with?
Good partners in the same workout are Leg Extension, Seated Calf Raise, Cossack Squat and Hip Abduction.
How heavy should the Glute Kickback Machine be?
Pick a weight you can lift for the planned reps with one or two left in reserve. As a common starting point, sets of 3 to 6 reps use about 85 to 90 percent of your one-rep max and sets of 6 to 12 reps about 70 to 80 percent; the calculator on this page does the arithmetic.