Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Glute Kickback Machine

MachineIsolationEasy to learnOne side at a time
Front
Back
Primary Secondary

Works

Glutes

Also hamstrings

You need

Machines

How to do itPictures · 3 steps
1Start
2Leg extended
Main musclesAlso working
  1. 1Chest on the pad, foot on the plate
  2. 2Push the leg back until the hip is straight
  3. 3Return slowly without letting the weight stack touch

Most common mistake

Arching the lower back to push the leg higher.

Watch a demo

Good for

  • Top 10 for glutes
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Cable Glute Kickbackvs Hip Thrust Machinevs Barbell Hip Thrust
A
For glutes
#6 of 29
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costExcellent

Isolates one glute at a time on a fixed path. Simple to load and easy to recover from.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • ARomanian DeadliftBarbell
  • A45° Back ExtensionBodyweight
  • AHip Thrust MachineMachine

Takes

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280