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  • Gluteus maximus
  • Machine
  • Beginner

Glute kickback machine

The glute kickback machine works your glutes, with your hamstrings helping. Start with 2 to 3 sets of 10 to 15 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Push with your heel
  2. Tip 2Lower back still, hip does the work
  3. Tip 3Pelvis square, no opening up

Where you should feel it

In the glute of the pushing leg, mostly at the end of the movement. Your hamstrings help. If you feel it in your lower back, shorten the end of the movement and keep your ribs down.

Main muscles
Gluteus maximus
Also working
Biceps femoris and semitendinosus and semimembranosus

How to do it

  1. Rest your chest or forearms on the machine pad and hold the handles. One foot stays planted on the base and the sole of the other goes on the platform.

  2. Bring your ribs down and keep your torso still on the pad before you start.

  3. Push the platform back with your heel until your hip is fully extended, without rotating your pelvis to the side.

  4. Squeeze your glute for 1 second at the end of the movement.

  5. Return slowly until your knee comes close to your hip, without letting the weight slam, and switch legs at the end of the set.

Common mistakes

  • Mistake

    Arching your lower back to take the leg higher.

    How to fix it

    Stop when your hip is extended. Past that point it is your lower back moving, not your glute.

  • Mistake

    Rotating your hips and swinging the leg out to the side at the end.

    How to fix it

    Keep both sides of your pelvis facing the floor and push the platform straight back.

  • Mistake

    Using momentum and letting the weight slam between reps.

    How to fix it

    Take 2 seconds on the way back and start the next rep without resting at the bottom. If you need momentum, lower the weight.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 310 to 15 per side330 to 60 s
Muscle and definition2 to 412 to 20 per side1 to 230 to 60 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Cable

    Ankle strap on the low pulley and hands on the frame. With no chest pad, it asks for more control of your torso.

  • On all fours with an ankle weight

    Hands and one knee on the mat with an ankle weight. A good swap when the machine is taken.

  • Standing with a band

    The band is tied to your ankle and to a low anchor. It gets heavier at the end of the movement, where it stretches most.

At home or with more support

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Muscles worked

    Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026