Machine Glute Kickback — how to, muscles worked, alternatives

How to do the Machine Glute Kickback

Stand on one leg, chest on the support, roller behind your working knee.
Drive the working leg back from the hip until the thigh passes your body.
Squeeze your glute at the end without twisting your hips.
Bring the leg forward slowly, then switch legs after all reps.

Full technique — 8 steps

Set the machine so the roller sits against the back of your working leg just below the knee.
Stand on the platform on one leg, rest your chest and forearms on the chest support, and grip the handle.
Start with the working hip bent and that thigh in front of your body.
Tighten your stomach and keep your pelvis square to the machine.
Drive the working leg back by extending at the hip until your thigh is behind your body.
Reach the end of your hip extension and squeeze the glute without twisting your hips.
Bring the leg forward under control until the weight stack nearly settles.
Complete all reps on one side, then switch legs.

Common mistakes

Arching the lower back
Swinging the leg with momentum
Rotating the pelvis open
Lifting the chest off the support
Slamming the weight stack down

Form cues

Keep hips facing forward
Move from the hip
Finish with glute squeeze
Keep hips square

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Resistance bands

Anchored Resistance Band Glute Kickback Same level
Bent Over Resistance Band Glute Kickback Same level

No equipment

Plank Leg Raise Same level
Fire Hydrant Circles Same level

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Machine Glute Kickback Beginner
Harder Donkey Kick to Fire Hydrant 10% of bodyweight
Harder Landmine Donkey Kick Intermediate

Quick answers

What muscles does the Machine Glute Kickback work?

Primary: Glutes 9/10. Also works: Hamstrings 6/10, Hip abductors 3/10.

When should I do the Machine Glute Kickback in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

How many sets and reps of the Machine Glute Kickback?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Machine Glute Kickback?

Resistance bands: Anchored Resistance Band Glute Kickback, Bent Over Resistance Band Glute Kickback. No equipment: Plank Leg Raise, Fire Hydrant Circles.