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Hamstrings and glutes ยท Hip extension

Machine Glute Kickback

An isolation hip extension exercise for the glutes, done with a machine. It also works the hamstrings.

Machine Isolation Reps and weight Also called: glute kickback machine

Muscles worked

Primary

Glutes

Do most of the work.

Secondary

Hamstrings

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Set up on the machine with the trunk braced and the working foot on the pad.
  3. Push back with the glute without arching the lower back.
  4. Pause, then return slowly.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Arching the lower back. Push back with the glute and stop before the back arches.
  • Swinging. Pause at the top, then return slowly.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.