A machine-based kickback exercise where you extend one leg backward against resistance to isolate the glutes.
- +Targets glutes directly with minimal lower-back stress
- +Stable setup makes it beginner friendly
- +Easy to adjust load for progressive overload
- –Fixed path may not suit every hip structure
- –Limited hamstring involvement compared to free-weight hinge movements
This exercise targets:
Glutes
Glutes
Abductors
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the machine so your hip lines up with the pivot and the pad sits on your lower foot/ankle
- Brace your core, keep a neutral spine, and hold the handles for stability
- Slightly bend the working knee and keep your hips square (don’t twist)
- Drive the heel back and up by squeezing the glute, not by arching your lower back
- Stop when you feel the glute fully contracted without your pelvis rotating
- Return slowly to the start under control; don’t let the weight stack slam
- Exhale on the kickback, inhale on the return
- Repeat, then switch legs
