How to Do Machine Glute Kickbacks: Muscles Worked & Proper Form

Muscles Worked in Machine Glute Kickbacks

Primary muscles worked:

• Glutes

Secondary muscles worked:

• Hamstrings
• Adductors

How to Do Machine Glute Kickbacks

1. Adjust the machine to your body. The knees should be facing forward and resting near the bottom of the padding. Place your forearms on the upper padding and grip the handles.
2. Next, make sure that you have the arm of the machine under your knee. Brace your core, keep your body still, and start to press your leg backwards and upwards by activating the glute.
3. Push the leg as far up as you can without rotating in the hips, then return to the starting position.
4. Do all reps on one side first, and then switch to the other leg.

Commentary

The Machine Glute Kickback is an alternative to the bodyweight kickback, when you feel like you want to add some more weight.