Strength exercise

Glute Kickback Machine

How to do it

Position yourself on the machine with the padded lever resting against the back of one bent knee and your hands resting lightly on the side handles.
Set the standing leg with a soft bend and square your hips to the pad so the loaded leg lines up with the lever.
Brace your core and drive the working leg straight back, powering the hip extension with your gluteus maximus and hamstring rather than leaning on your arms.
Squeeze the glute hard at full hip extension, then return the leg forward under control without letting the weight stack drop.
Exhale as you press the leg back and inhale as you return it, keeping a steady, controlled tempo on every rep.
Avoid arching your lower back or pushing through your hands to fling the leg up, since the glute alone should move the weight.

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises