Machine Rear Kickback

How to Perform the Machine Rear Kickback

Adjust the machine settings and select an appropriate weight.
Stand on the platform with one foot and place the other foot against the padded lever behind you.
Grip the handles for stability and slightly lean forward at the torso.
Begin with your working leg bent at approximately 90 degrees in front of you.
Push the lever backward by extending your hip, driving your foot back and upward.
Squeeze your glute at the top of the movement when your leg is fully extended behind you.
Slowly return to the starting position under control without letting the weight stack rest.
Complete all repetitions on one side before switching to the other leg.

Arching the lower back to extend the range of motion

Keep your core braced and spine neutral; all movement should come from the hip joint.

Using momentum to kick the weight back

Move slowly and deliberately, squeezing the glute at the top of each rep.

Shifting body weight excessively to the standing leg

Maintain stable positioning on the standing leg and keep your hips square throughout.

✓Isolates the glutes effectively without significant spinal loading.
✓Machine path provides stability, allowing you to focus entirely on the glute contraction.
✓Unilateral exercise that helps identify and correct glute strength imbalances between sides.

●Focus on the mind-muscle connection with the glute; think about squeezing it to drive the movement.
●A slight forward lean can help you achieve greater hip extension range of motion.
●Perform this exercise later in your leg workout after heavy compound movements for an effective glute burnout.

Strength

4-5 sets of 6-8 reps per leg at 80-90% 1RM

Hypertrophy

3-4 sets of 10-15 reps per leg at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps per leg at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.