Glutes exercise

Machine Glute Kickback

Single-leg hip extension on a machine for the gluteus maximus.

How to do the Machine Glute Kickback

4 steps, in the order you do them.

Rest your forearms or chest on the support and one foot on the push platform.
With a neutral spine and core tight, push the platform back and up by extending your hip.
Squeeze your glute for a second at the end without arching your lower back.
Return in a controlled way. Finish your reps and switch legs.

What goes wrong most often when you do the Machine Glute Kickback, and how to fix it.

You push the platform with your toes and it works your calf more.
Plant your whole foot, or your heel, on the platform and push from there.
At the end of the range, your lower back arches to push the platform farther.
Stop when your thigh is in line with your torso. Past that, the movement comes from your spine.
Your chest peels off the pad and your torso rises with each push.
Keep your chest or forearms against the support so the movement comes only from your hip.