Machine Glute Kickback
Machine kickbacks for targeted glute overload. It works mainly the glutes, with help from the hamstrings.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Machine Glute Kickback
- Set the machine so the lever sits behind the knee of the working leg, rest the forearms on the pads and hold the handles.
- Brace the core and press the leg back and up by squeezing the glute, keeping the torso still.
- Go as far as the hip allows without the lower back arching or the hips rotating.
- Return slowly without letting the weight rest; do all reps on one side, then switch.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
Muscle data from StrengthLog.
Why do it
- Glute isolation at the top of the range
- Shapes the upper glute
- Hip stability on one leg
How Flawless ranks Machine Glute Kickback
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Machine Glute Kickback by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Machine Glute Kickback work?
It works mainly the glutes, with help from the hamstrings.
How do you do Machine Glute Kickback?
Set the machine so the lever sits behind the knee of the working leg, rest the forearms on the pads and hold the handles. Brace the core and press the leg back and up by squeezing the glute, keeping the torso still. Go as far as the hip allows without the lower back arching or the hips rotating. Return slowly without letting the weight rest; do all reps on one side, then switch.
How does Flawless rank Machine Glute Kickback?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.