Few machines do the trick like the glute kickback machine when it comes to:
- Building a shelf on the upper glutes
- Building strong, powerhouse glutes
That’s because this machine uses a unique angle to really target those upper glutes while also taking your hamstrings out of the picture. The glute kickback machine leaves your glutes with no choice but to activate.
The glute kickback machine is similar to the cable kickback or also just the regular donkey kickback–except you get to use a machine specifically designed to help you with the movement and to add weight to the mix. In this way, it’s a no-brainer to use if you have one at your local gym.
Today, we’ll cover:
Glute Kickback Machine How To
Glute Kickback Machine Muscles Worked
Glute Kickback Machine Pro Tips
Glute Kickback Machine Benefits
Glute Kickback Machine Variations & Alternatives
Our Best Glute Resources
Glute and Back Pain During Glute Kickbacks
Glute Kickback Machine FAQs
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Glute Kickback Machine How To
Let’s start with the basics. Not every gym has a glute kickback machine, but it's the kind of machine that if your gym has it, you’ve probably noticed it–because it looks so different from other machines.
Also called the donkey kickback machine, the glute kickback machine comes in both a kneeling and standing version. Today, we’ll focus mostly on the kneeling version, but I’ll also cover some specifics on how to use the standing glute kickback machine later on in the article.
To start, here’s what the kneeling glute kickback machine looks like:
Many glute kickback machines have a chest pad, so I included this detail in the instructions (even though the one I’m using below does not).
Also, most glute kickback machines have adjustable leg pads, which you can use to support the non-working leg. If your glute kickback machine is anything like mine, you’ll easily be able to flip the leg pad from side to side like this:
Now for the glute kickback machine how to:
1) Adjust the chest pad on the glute kickback machine to a comfortable setting.
2) Place your non-working leg on the leg pad.
3) Grip the front handles.
4) Place your heel on the back pedal.
5) With your heel, push your leg back on the pedal into a full extension. Your leg will automatically move UP and OUT.
6) Maintain a slight bend in your knee with this motion, bracing your core, and keeping a neutral spine.
7) Squeeze your glute at the top.
8) Now, slowly lower back down under control to the starting position.
9) Repeat for the desired amount of reps.
10) Then, switch sides to work your other glute.
Glute Kickback Machine Muscles Worked
It should come as no surprise that the main muscle worked in the glute kickback machine is the glute–primarily the gluteus maximus.
However, the other glute kickback machine muscles worked include: legs, core, and lower back muscles. Specifically your:
- Transversus Abdominis
You can also target your quads with the glute kickback machine with a slight form adjustment. I’ll cover that in the Pro Tips section.
If the glute is the muscle you're targeting, there are loads of machines at the gym you can use. Check out our article below on glute machines to learn about more than just the glute kickback machine:
“7 Best Glute Machines to Discover at Your Gym”
Glute Kickback Machine Pro Tips
Now that you know the glute kickback machine muscles worked, it’s time to take your knowledge up a level with some pro tips.
After using the glute kickback machine regularly in my own workout routine, here are helpful pointers.
Glute Kickback Machine Pro Tip #1: Arms Close to a 90-Degree Angle
As you place your arms in the arm pads, keep them close to a 90-degree angle in order to help protect your back. You'll notice mine are slightly wider because I had to adjust this to get my knee on the pad. But try to get as close to this as possible.
Changing this angle drastically could promote overarching your back.
Glute Kickback Machine Pro Tip #2: Keep Square Hips
Because you’re lifting your leg with the movement on the glute kickback machine, I found it was easy to accidentally tilt my hips up towards the working side, opening up my hips.
One easy reminder, though, is you should not look like a dog lifting his leg on a fire hydrant.
Instead, think about keeping your hips even, square, and parallel with the floor the entire time.
Glute Kickback Machine Pro Tip #3: Heel on the Pedal
The glute kickback machine CAN be a quad exercise if you really want it to; however, that’s not the intent of the exercise machine.
To use this machine for your quads, place your toes on the back pedal instead, and you’ll really feel your quads lighting up.
But to use this as an actual glute machine, it’s all about the heel.
Toes = Quads
Heel = Glutes
Placing your heel on that back pedal can ensure glute activation.
Glute Kickback Machine Pro Tip #4: Head in Neutral Spine
When I first started using the glute kickback machine, I tended to tuck my head under for some reason. But when you do this, you’re not protecting your neck during the movement, which is important–especially as you start to lift heavier.
Instead, focus on keeping your head and neck in a neutral position–straight ahead and not flexed or arched.
Glute Kickback Machine Pro Tip #5: Keep a Tight Core
One of the best ways to protect your back while using the glute kickback machine is by bracing your core during the exercise.
This will help ensure a neutral–and not overly arched–spine.
Glute Kickback Machine Pro Tip #6: How High to Raise Your Legs
When it comes to how high to raise up your legs, the thing to pay attention to actually isn't your legs–but your back.
You should raise your leg as high up as comfortable without arching your lower back.
As soon as you start to feel your back overarching–beyond the natural curve of a neutral spine–that means your leg is going up too high, and this could potentially put your back in a dangerous position.
By the way, if lower back pain is stopping you from lifting heavy on the glute kickback machine–or any other machine at the gym for that matter–don’t settle for lifting less. Or worse, going to the gym less.
At Back Muscle Solutions, we get people back to the gym after back pain and injury.
Get our free e-book below to find out how to lift heavy at the gym again–without back pain!
Glute Kickback Machine Pro Tip #7: Squeeze Those Glutes!
It’s all about the mind-muscle connection when you use the glute kickback machine.
I find it’s really helpful to intentionally think about and focus on the glutes as you use the glute kickback machine.
One helpful tip is to picture pushing through your hips instead of through your quads.
And then, of course, you want to focus on that good squeeze in the working glute at the top of the motion AND all the way down.
Focusing on these cues helps to bring attention to your glutes–so you’re not just throwing your leg back in the hopes of working that muscle.
Glute Kickback Machine Pro Tip #8: Slow and Controlled
The glute kickback machine is one machine that I can typically load up on the weight. Going heavy is totally fine with the glute kickback machine if that feels okay to you.
That said, no matter how heavy you go, you should be able to lower that weight slowly and under control.
Personally, I found it was super easy to start to rush those last few reps, but that obviously won’t get you as much bang for your buck when it comes to working those glutes.
Glute Kickback Machine Benefits
Not only does the glute kickback machine look unique. It also offers some unique benefits.
Glute Kickback Machine Benefit #1: Glute Isolation
To me, the best part about the glute kickback machine is the fact that the bent-knee position assumed while using the machine naturally inhibits your hamstring from getting involved during the lift. Comparing this to the cable glute kickback, for example, you won’t get nearly as much hamstring activation.
Sorry, hamstrings, but you’re not included in this one.
Because of that, it makes the glute kickback machine one of the best choices for isolating your glutes.
Glute Kickback Machine Benefit #2: Unilateral Glute Work
The glute kickback machine is a great option for targeting one glute at a time.
I like adding this machine in to my workout when I’ve done bilateral glute work for a while, and I want to check for any strength and flexibility discrepancies between both sides.
Glute Kickback Machine Alternatives & Variations
If, for some reason, you don’t have a kneeling glute kickback machine available at your gym, you’re in luck. There are plenty of glute kickback machine alternatives and glute kickback machine variations available to try.
Standing Glute Kickback Machine
If your gym has a standing glute kickback machine instead of a kneeling glute kickback machine, it’s still worth trying out.
Personally, I prefer the kneeling version–but many people swear by the standing glute kickback machine.
Why so? It adds the factor of balance into the mix, providing even more core work than its kneeling variation.
How to Perform This Glute Kickback Machine Variation
The cues for the standing glute kickback machine are very similar to the kneeling version.
1) Make sure your hips are pressed up against the pad–not allowing your hips to rock during the kickback portion of the movement.
2) Your heel should be placed on the back pedal just like in the seated variation.
Cable Glute Kickback
The cable glute kickback is a great alternative if your gym does not have a glute kickback machine.
For this one, all you need is a cable machine. As I mentioned, you’ll get some more hamstring activation with this exercise, but it still really targets your glutes.
How to Perform This Glute Kickback Alternative
1) Adjust the pulley on a cable machine so it's at knee height, and secure an ankle strap to your right ankle.
2) Stand in front of the machine with your left leg positioned directly in front of the pulley, while facing the machine.
3) Slightly rotate your feet to the right, about 30 degrees.
4) You can either stand straight or bend forward slightly at the torso. Use your left hand to hold the machine for support.
5) Engage your glutes to extend your right leg backward and outward at a 30-degree angle. Pause briefly at the top of the movement.
6) Slowly and with control, bring your right leg back, crossing it over your left leg.
7) Perform 10-15 repetitions.
8) Switch to the left leg and repeat the exercise.
I wrote an article dedicated to this exercise that you can check out below:
“How to Do Glute Medius Kickbacks: 11 Pro Tips for Pristine Form”
Glute or Back Pain During Glute Kickbacks
Feeling glute or back pain during your glute kickbacks? Nothing sucks more than finding a new machine at the gym and realizing it hurts your back.
What’s worse–is you see everybody else using it–and wonder why you can’t.
But back pain during glute kickbacks is easy to explain.
Your glutes are closely tied with back pain, so chances are, if you’re experiencing glute OR back pain during or after your glute kickbacks, tight or sore glutes might be the cause.
Learn more about how your glutes contribute to back pain below:
“Gluteus Medius - An Unknown Low Back Pain Culprit”
So, how do you fix tight glutes?
Sure, You could go to the chiropractor.
You could try yoga.
OR you could try out the QL Claw, our at-home back massage device.
What if I told you that a gym experience without constant fear of back pain is possible?
How do I know?
Because we ourselves have been through it. The back pain. The skipping out on the gym because of it. The tight, achy feeling in your back that makes you fear you won’t ever get back to your normal, active lifestyle.
If you want a fast pass that skips the back pain and gets you back to the gym, check out our products below. We’ve helped loads of people go from sore and achy to lifting heavy again!
QL CLAW: Lower back massage device
Back of Steel: Lower back strengthening program
Flexible Back: Lower back flexibility program
Our Best Glute Resources
If you found this article helpful, check out some of our other best glute exercise resources:
“7 Best Glute Machines to Discover at Your Gym”
“Leg Press For Glutes | How To Master The Glute Focused Leg Press”
“Step Ups for Glutes: 7 Pro Tips to Master Glute Activation”
Gluteus Medius Pain Explained [Low Back Pain Source]
Banded Glute Bridge Exercise For Lighting Up The Glutes
Gluteus Medius Release | Massage a Tight Glute Medius
Glute Kickback Machine FAQs
Are glute kickback machines effective?
Glute kickback machines are a very effective glute machine for isolating your glutes in a shortened position.
How to properly use a glute kickback machine?
To properly use a glute kickback machine, adjust the chest pad to a good level, grip the handles, and use your heel of your working leg to push the pedal up and out. Keep a neutral head and spine throughout the exercise without overarching your back.
Can kickbacks grow glutes?
Glute kickback machines can absolutely grow glutes. They do this by isolating the glute in a unilateral (single-leg) movement.
Can glute kickback replace hip thrust?
The glute kickback machine works your glutes as well as the hip thrust. For more hip thrust resources, check out the article below:
“12 Hip Thrust Alternatives For Sculpting A Strong Butt”
Are glute kickbacks pointless?
Nope! Glute kickbacks on a glute kickback machine are a super effective way to isolate and build stronger glutes.
What is the difference between a hip thrust and a glute machine?
A hip thrust is a type of glute machine. To learn more about other types of glute machines, check out the article below:
“7 Best Glute Machines to Discover at Your Gym”
Sources:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9362892/