Machine Rear Kickback

Machine Rear Kickback is a beginner isolation push using machine. It loads Glutes.

Why this lift

The Machine Rear Kickback is a beginner isolation push lift. It primarily loads Glutes. Hamstrings help. You need machine. Most programs place it after your main compounds, as accessory work. You may also hear it called Machine Rear Kickbacks.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings

Setup

• Take machine with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Glutes.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Machine Rear Kickback as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Machine Rear Kickback does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes

FAQ

What muscles does the Machine Rear Kickback work?

The Machine Rear Kickback works Glutes (primary), Hamstrings (secondary).

What equipment do I need for the Machine Rear Kickback?

You need machine.

Is the Machine Rear Kickback suitable for beginners?

Yes. The Machine Rear Kickback is marked beginner in this catalog. Start lighter than you think and film one set from the side.