isolation · Hinge
Machine Glute Kickback
Machine Glute Kickback is an isolation hinge movement for glutes, using Glute Kickback Machine. It also works hamstrings. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Glutes
- Equipment
- Glute Kickback Machine
- Difficulty
- Beginner
- Sets and reps
- 3 × 12-20
- Rest
- 45s
- Force
- push
How to do it
- 1Set up
Chest on the pad, working foot on the plate, hips square.
- 2The cue that matters
Drive the pad back with the heel, hold the lockout for two.
- 3Work it
3 sets of 12-20, resting about 1 minute between them. Both sides, same number of reps.
Muscles worked
Glutes does most of the work. Hamstrings take the rest.
Glutes exerciseshamstrings