FitnessAIMachine glute kickback
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How to do it
Glute kickback machine. Direct glute max isolation with constant resistance.
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.
Alternative exercises
More Isolation exercises
Add it to your routine
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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.
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