ProgreviaMachine glute kickback
Home › Exercises › Glutes › Machine glute kickback
How to do it
With the thigh on the pad, extend the hip driving the foot back and up squeezing the glute; avoid arching the lower back to cheat. Controlled range with a pause at the top.
Muscles worked
Mainly gluteos. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.3 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Not locking out the hips at the top with a full glute squeeze, cutting the effective range short.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Machine glute kickback compares with other glutes exercises
The catalogue has 16 exercises with glutes as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Machine glute kickback is number 1.
That makes it a good candidate for adding glutes sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 4 alternatives, such as Frog pump, Cable glute kickback and X-band walk.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Machine glute kickback | machine | Low (0.3 out of 2.2) | Basic |
| Hip abduction machine | machine | Low (0.4 out of 2.2) | Basic |
| Seated hip abduction | machine | Low (0.4 out of 2.2) | Basic |
| Frog pump | bodyweight | Low (0.4 out of 2.2) | Basic |
| Cable glute kickback | cable | Low (0.4 out of 2.2) | Basic |
| X-band walk | resistance band | Low (0.4 out of 2.2) | Basic |
| Cable hip extension | cable | Low (0.5 out of 2.2) | Basic |
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Machine glute kickback based on your level, goal and available days.
Build your Glutes workout
Generate a full routine with the emphasis on Glutes and Machine glute kickback among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Machine glute kickback work?
Machine glute kickback mainly works the gluteos muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Machine glute kickback should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for gluteos to your level (about 10–20 sets per muscle per week).
Is Machine glute kickback good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow gluteos.
⚡ Create your free routine in 60s
Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.