Glute Kickback Machine

Setup

1. 01Set the platform or lever pad height so the working leg starts with the hip flexed.
2. 02Grip the handles and support the torso against the chest pad or in the standing position the machine dictates.
3. 03Place the sole or heel of the working foot on the platform.
4. 04Keep the standing leg slightly bent and the spine neutral.

Execution

1. 01Brace the trunk and press the platform back by extending the hip.
2. 02Drive until the hip reaches full extension without arching the lower back.
3. 03Squeeze the glute hard at the end of the kick.
4. 04Return the leg under control to the flexed start position.

Checkpoints

• -Movement comes from the hip, not from lumbar extension.
• -The pelvis stays square to the machine through the rep.
• -Full control on the return; the stack does not slam.
• -The knee stays in line with the hip and foot.

Common mistakes

• -Arching the lower back to fake extra range.
• -Kicking with momentum instead of a controlled drive.
• -Rotating the pelvis to one side as fatigue sets in.
• -Using so much weight the torso shifts on the pad.