Glute Kickback Machine

The glute kickback machine allows for the specific isolation of the glute muscles, without the activation of the hamstrings.

Your glute muscles are the main muscles of the area referred to as the buttocks. They are a group of 3 muscles involved in hip and lower body movement as well as posture and stabilisation. The movements they facilitate include extension of the hip, and hip abduction and rotation. They also stabilise both the hip and the pelvis. Strong glute muscles can help in avoiding lower body injury, and providing that power needed for walking, climbing and running.

Using the machine is straight forward. The non-working leg is rested on the leg pad, and your hands grip the handles. The heel of your working leg is placed on the back pedal, and you push your leg back into extension, squeezing your glutes at the top. Slow and controlled movement is the aim, focusing on squeezing the working glute as you reach the top of the movement. There are a few other key tips to using the machine, including keeping your core tight and your head and spine in the neutral position.

Other options for isolating the glute muscles include cable kickbacks, single leg Romanian deadlifts and hip thrusts. More simple exercises that require no equipment include glute bridges, clamshells and donkey kicks. Donkey kicks in particular mirror the same movement the kickback machine is facilitating but without any added weight. It could be a good warm up exercise, or to get used to squeezing the glute muscle as you come to the top of the movement. However, the best way to isolate your glutes, stop the hamstrings getting involved and add some weight is the kickback machine.

Contact us today for more information on the pendulum squat machine, and we can help find what’s right for you.