Butt kickbacks on the machine

The muscles engaged during machine-based buttock kickbacks primarily include the major gluteal muscle (musculus gluteus maximus). Additionally, the hamstring muscles (musculus biceps femoris) are activated as supporting musculature during this training.

Kickbacks with a straight leg on the device

Stretched leg kickbacks on the machine are highly popular for strengthening the muscles in the gluteal area. There are various options available for athletes, such as Donkey Kickbacks on a specialized apparatus or on the leg press machine. Despite their straightforward execution, athletes specifically target the major gluteal muscle during this exercise. Even though predominantly female athletes incorporate this exercise into their training plans, it is equally suitable for men.

Body position

There are numerous alternatives with similar movement and target musculature, such as using the cable machine, on the leg press, or with the use of a Theraband. You can find more information on these options in the section on alternatives below.

Movement execution

The muscles engaged during kickbacks with a stretched leg on the machine primarily include the major gluteal muscle (musculus gluteus maximus). Additionally, the hamstring muscles (musculus biceps femoris) are activated as supporting musculature.

Donkey Kick on the machine

Donkey kicks on the machine can be performed in two ways. You can either use a specialized apparatus or repurpose the leg press machine. Alternatively, athletes can also execute this variation as donkey kicks on the leg press.

Body position

For donkey kicks on the machine, you start by lying on your stomach on the designated pad. Your arms grip the handles under your head, naturally elongating your spine with your gaze directed downward. Keep your back completely straight. Now, place one foot on the handle, which you then push upward. The other leg lies to the side and may have a stabilizing function for this exercise. Engage your glute and abdominal muscles, then begin with the execution.

Alternatively, you can perform this exercise on the leg press machine, which athletes sometimes repurpose. In this case, get into a quadruped position in front of the machine. Your hands are directly under your shoulders, and your gaze is downward. Place one leg flat on the floor, ensuring that the upper and lower legs form an approximate right angle. Then, slightly lift the other leg upward, pressing it directly against the footpad of the leg press. Ideally, hit the middle of the footpad to avoid uneven execution.

Movement execution

Initiate the donkey kicks on the specialized machine by exhaling and pushing the leg pad upward with your glutes tensed. The leg to be trained remains bent. Continue the movement until you feel a clear stimulus in the gluteal muscles, usually when the thigh is parallel to the ground. Ensure that your upper body remains immobile on the pad throughout the entire execution to generate maximum training stimulus in your gluteal muscles. Subsequently, return the leg to the starting position while inhaling. Stop the movement when the thigh is in the vertical starting position.

For gluteal kickbacks on the leg press machine, tense your gluteal muscles deliberately and start exhaling, pushing the leg pad upward with your leg. The movement is slow and controlled. The leg to be trained remains bent, and you lift it as far upward as you maximally stimulate your gluteal muscles. This typically occurs when the thigh is parallel to the ground. The upper body remains stationary, and the other leg remains stable on the floor. When inhaling, lower the leg again without letting it touch the ground.

Common mistakes with kickbacks on the machine

Machine kickbacks are a straightforward exercise suitable for athletes at any stage of their training. However, to fully maximize the potential of the workout, it is crucial to avoid common mistakes.

✅ Legs not fully extended: Throughout the entire exercise, the legs remain consistently bent. It is imperative to avoid fully extending the legs, as this diminishes training effectiveness and increases the risk of injury. Although there are various degrees of flexion in different variations, the legs should never be fully extended!

✅ Legs too far forward: The extension of the legs should align with the natural hip movement. Nevertheless, it is common to see athletes overextend their legs too far forward during glute kickbacks.

✅ Excessive weight: Many athletes enthusiastically use excessively heavy weights, compromising the execution of the movement. For this unfamiliar motion, a moderate weight should initially be chosen to ensure optimal execution.

✅ Upper body movement: The upper body remains entirely still throughout the entire exercise. Any swinging motion in the upper body would diminish the effectiveness of the training.

✅ Excessive backward movement: The backward movement should always go only as far as the starting position. Ensure that the weight is not completely dropped or that the knee touches the ground.

✅ Unstraight back: During glute kickbacks, the back should always be completely straight. It is essential to avoid rounding the back. Excessive arching is also disadvantageous.

✅ Unhealthy head posture: To prevent neck injuries, the head should be kept in a natural extension of the spine. Ensure that the chin is neither pulled to the chest nor the head thrown back.

Alternatives and similar exercises to kickbacks on the device

Glute kickbacks on the apparatus are considered an unusual training method, as the specific equipment is only available in a few fitness studios. Nevertheless, there are various alternatives that are equally suitable for a well-rounded glute training.