How to do it
- Set the pad against the sole of your foot with the knee bent at 90 degrees.
- Drive the foot back and up until the hip is fully extended.
- Return slowly to the stretched position.
Cues that matter
- Keep the torso still and let the hip do the whole movement.
- Pause at full extension for a full second.
Common mistakes
- Rocking the whole body to move the weight.
- Hyperextending the lower back at the top.
Muscles worked
Primary
- Glutes
- Gluteus maximus
Also works
- Hamstrings
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Machine Glute Kickback in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the glutes with different equipment — for a day the machine is taken, or a gym that does not have one.