IsolationMachine
Glute Kickback Machine
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps per leg (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps per leg (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps per leg (30–50% 1RM, RPE 5–7)
📋How to Perform
- Position yourself on the glute kickback machine with your chest and abdomen comfortably pressed against the front pad
- Place one foot on the platform with your knee bent at approximately 90 degrees and secure your working leg
- Grasp the handles firmly with both hands to maintain stability and keep your upper body completely still
- Take a deep breath and engage your core to keep your torso stable against the pad throughout the entire movement
- Explosively push the platform back by extending your hip, focusing on contracting your glute muscle
- Continue extending until your working leg forms a straight line with your torso - do not hyperextend
- At full extension, squeeze your glute as hard as possible and hold for 1-2 seconds to maximize contraction
- Slowly and with control, return the platform to the starting position, taking 2-3 seconds to maintain constant tension
💡Coaching Cues
- ✓
Squeeze glutes hard at full extension
- ✓
Keep torso stable against pad
- ✓
Avoid arching lower back
- ✓
Move with control
- ✓
Focus on hip extension
- ✓
One leg at a time
⚠️Common Mistakes
- ✗
Using momentum instead of control
- ✗
Arching lower back excessively
