Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredMachine
  • MechanicsIsolation
  • Force TypePush
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Glutes Muscle Anatomy Diagram

Standing Glute Kickback Instructions

  1. Set up for the standing glute kickback by adjusting the height of the leg padding on the machine and setting the appropriate weight on the stack.
  2. Raise your left leg and secure the padding under you left knee.
  3. Hold onto the bar and stand with a slight bend in your left knee. Keep your back straight and head up. This is the starting position.
  4. Slowly push your left leg behind you by extending your leg as far back as comfortably possible.
  5. Pause for a moment and then slowly raise your knee back out in front of you until you reach the starting position.
  6. Repeat this movement for desired reps and then repeat using your right leg.

Exercise Tips:

  1. Perform this exercise in a slow and controlled fashion while squeezing your glutes.
  2. Use a weight that allows you to move the weight without jerking. Keep your body as still as possible, moving only at the hip and knee joint of the working leg.
  3. To add intensity, pause for a few seconds and squeeze your glutes when your leg is fully extended.
Posted on: Sat, 08/31/2019 - 15:20

Hi there! I've been enjoying doing these exercises. I don't have a machine, however. What would you recommend in place of that in this exercise?

Posted on: Thu, 10/24/2019 - 13:34

Hey there!
Have a look on the exercise ''Donkey Kick'' or just google Glutei Kickback without the machine. It also works without equipment!

Megan Hennessy
Posted on: Mon, 08/09/2021 - 20:33

Bands are good if no machine

Megan Hennessy
Posted on: Mon, 08/09/2021 - 20:33

Bands are good if no machine

Megan Hennessy
Posted on: Mon, 08/09/2021 - 20:40

Bands are good if no machine

Posted on: Thu, 11/15/2012 - 17:53

What else can you do, no machine like this available?