Machine Glute Kickback

oec:machine-glute-kickback

An isolation exercise that targets the gluteus maximus by driving one leg backward against machine resistance.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Glute Kickback Machine, Machine Glute Extension, Standing Machine Kickback, Glute Kickback (Machine)

How to do it

Adjust the machine's chest, abdominal, or arm pads to align your hip joint with the machine's axis of rotation.
Grasp the machine handles firmly and brace your core.
Place the sole of your working foot or the back of your lower thigh securely against the movement pad, with the non-working foot firmly planted on the platform.

Brace your abdominals and drive through your heel to push the lever arm straight back into full hip extension.
Pause for a second at peak contraction, focusing on squeezing the working glute.
Lower the weight back to the starting position in a controlled motion without letting the weight stack touch down between reps.

Exhale as you press the pad backward into extension; inhale as you slowly return to the starting position.

Hyperextending the lumbar spine at peak extension to gain extra range of motion.: Brace the abdominals firmly and only extend as far as the hip joint allows without arching the lower back.
Swinging the leg and relying on momentum rather than controlled muscular effort.: Control the tempo, pause briefly at peak contraction, and use a deliberate 2-to-3 second eccentric return.

This record: CC-BY-SA-4.0.