Machine 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.

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

• Cable glute kickback
• Hip abduction machine
• Cable hip extension
• Seated hip abduction
• Hip thrust

Add it to your routine

FitnessAI can generate a personalized routine that includes Machine glute kickback based on your level, goal and available days.

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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