Overarching the lower back
Stop the kick at full hip extension and keep your ribs down so the spine does not take over.
Isolation · Machine
Glute Kickback Machine
The glute kickback machine trains one glute at a time by driving the leg back against a pad or plate while your torso is supported. It is an isolation finisher that suits lifters wanting extra glute volume or working on a side-to-side imbalance.
- Primary
- Glutes
- Starting rep range
- 12–15 reps
- Target effort
- 1 reps in reserve
- Progression
- 5 kg / one stack step
Muscles worked
The glute max extends the hip as the leg drives back. Hamstrings assist somewhat; keeping the knee bent reduces their involvement and keeps the focus on the glutes.
How to set up
- Adjust the chest or forearm pad so your torso is supported and your hips are square.
- Place the working foot on the platform or the pad against the back of your heel or thigh, as the machine dictates.
- Stand firmly on the support leg with a soft knee.
- Brace your abs and keep your back flat.
How to do each rep
- Drive the working leg back and up by squeezing your glute.
- Stop when your hip is fully extended, without arching your lower back.
- Hold for a moment, then return slowly until you feel a stretch in the glute.
- Complete all reps on one side, then switch.
Common glute kickback machine mistakes
Rotating the hips open
Keep both hip bones facing the machine for the whole rep.
Swinging the leg
Control both directions and pause at the top instead of kicking for momentum.
Sets, reps, and progression
Surpass starts the glute kickback machine at 12–15 reps with about 1 reps in reserve. As an isolation exercise it fits well after your main compound lifts.
Work 10-20 reps per side and add load when both sides reach the top of the range with a clean pause. Do it after heavier compound glute work.
Know what to lift next time
Surpass shows what you lifted last time beside a target for this set, and adjusts it from your reps and RIR. Free on iPhone, no account needed.
Glute Kickback Machine alternatives
These train the same main muscles. Swap when the equipment is busy, something hurts, or progress has stalled for several weeks.
Questions
Are glute kickbacks effective?
Yes, as an isolation exercise they add focused glute work. They are best used alongside heavier movements like hip thrusts, squats, or lunges rather than in place of them.
How many sets of glute kickbacks should I do?
Two to three sets per side at the end of a lower-body session is plenty for most people.