VARIATIONS
Kneeling Machine Glute Kickback
Kneeling machine pushes foot platform back by hip extension
This machine exercise isolates the glutes through a hip extension push while the kneeling position stabilizes the torso. It effectively targets the gluteus maximus with secondary engagement of the adductors.
HOW TO DO IT
- Kneel on the lower pad with one knee and rest your torso against the middle pad.
- Grip the handles and place your forearms on the padded arm rests.
- Position your working foot securely against the lever platform.
- Push the platform back by extending your hip until your leg is straight.
- Control the weight as you return your leg to the starting position.
- Complete all repetitions on one side before switching to the opposite leg.
COMMON MISTAKES
- Arching the lower back instead of using the hip to move the weight.
- Swinging the leg rapidly rather than controlling the tempo.
- Rotating the hips outward during the extension phase.
TIPS
- Drive through the heel of your working foot to maximize glute activation.
- Keep your core braced to prevent your lower back from arching.
- Squeeze your glute hard at the peak of the movement.
DETAILS
- Muscles
- Glutes
- Equipment
- Machine
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Glute kickback
- Arms
- Both
- Legs
- One
- Body position
- Kneeling
- Body support
- Upper arms on a pad (preacher)
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