Exercise · Legs and glutes · One side at a time
Standing machine glute kickback
Machine exercise that targets mainly your glutes, with solid support for your upper body. You push a plate back with one leg at a time, which helps you feel each side separately. Good option if you want to focus on glutes without loading your lower back too much.
Doable at all 76 gyms GoSet follows
The essentials
- Rest your upper body on the pad and hold the handles.
- Push the plate back through your heel without arching your back.
- Return slowly, then switch legs.
Muscles worked
- Primary
- Glutes
- Secondary
- Hamstrings
How to do it
- 1. Adjust the machine so your torso rests comfortably on the pad, hips close to the edge, and set the plate around your heel or lower leg height.
- 2. Place one foot on the plate and the other firmly on the floor. Rest your upper body on the pad and hold the handles.
- 3. Keep your core braced and your back neutral, looking at the floor or slightly ahead so you don’t crank your neck.
- 4. Push the plate back through your heel with a slight bend in your knee, without arching your lower back or lifting your chest.
- 5. When you feel a strong squeeze in your glute and your hip is extended, stop there instead of kicking farther with your back.
- 6. Return slowly to the start over 2 to 3 seconds under control, finish your reps, then switch legs.
Common mistakes
Over-arching the lower back to go farther
Instead : Bring your hips a bit closer to the pad, brace your abs, and focus on pushing through the heel only until your glute is working hard. Don’t chase extra range with your spine.
Kicking the weight too fast
Instead : Slow it down. Drive back with a strong but controlled push, then come back in 2 to 3 seconds. You want a smooth motion, not a leg swing.
Not using the pad for support
Instead : Press your upper body into the pad and grip the handles firmly. The more stable your torso is, the more your glutes, not your lower back, will do the work.
Letting the hip open to the side
Instead : Keep your hips facing the machine. Imagine your belly button always pointing straight ahead and your working leg moving straight back on that line.
Coach tips
- Think about crushing the plate with your heel, like leaving a footprint, to help your glutes fire more.
- Breathe out as you push the plate back, and breathe in on the slow controlled return.
- Start light to find the right setup and feel the movement, then add weight gradually once both sides feel solid and controlled.
- If you lose balance, bring your support foot a bit closer and squeeze the handles harder to stabilize your torso.
Variations
- Top-half partials: use short, controlled reps in the top half of the range to increase time under tension on the glute.
- Pause at contraction: hold 1 to 2 seconds when your leg is back to increase how much you feel the glute working.
Sets and reps
Often used for 3 to 4 sets of 10 to 15 reps per leg, typically later in a glute or leg workout.
Equipment
Alternatives for the same muscles
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Common questions
Do I need to keep my leg completely straight?
No. Keep a slight bend in your knee. It usually feels better and helps you focus more on the glute instead of stressing the knee joint.
I feel this in my lower back, not my glutes. What should I do?
Lower the weight, press your torso into the pad, brace your abs, and stop the motion as soon as your back wants to take over. If pain continues, stop and talk with a professional.
Can I alternate legs without resting?
Yes, you can go back and forth between legs to keep a good rhythm, as long as your form stays tight and you’re not rushing the movement.
My gym doesn’t have this machine. What can I do instead?
You can use other glute-focused exercises, like barbell back squats, deadlifts, barbell or dumbbell hip thrusts, goblet squats, or dumbbell Bulgarian split squats, depending on what your gym has.