Napra

Machine Glute Kickback

StrengthBeginner GlutesHamstrings Glute kickback machineMachine
Machine Glute Kickback, step 1
1. Lean your chest and forearms on the machine pad, foot on the rear plate, knee at about 90°.
Machine Glute Kickback, step 2
2. Push the plate back and up with your glutes until the hip is extended, without arching your lower back. Return slowly.

How to do it

  1. Set up on the machine with your forearms or chest on the pad and one foot on the footplate.
  2. Keep your back neutral and your core tight.
  3. Push the footplate back and up by extending your hip until your leg is almost straight, squeezing the glute.
  4. Return slowly. Complete all reps, then switch legs.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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