Glute Kickback, Switching Machine

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The Glute kickback is a workout that primarily targets the glute muscles using a switching machine.

This exercise involves positioning oneself on all fours and extending one leg backward against resistance provided by the machine.

While the glutes are the main focus, the exercise also engages the hamstrings and lower back muscles to a lesser extent.

Adjust the machine to fit your body, ensuring the pad is positioned just above your knee.
Stand facing the machine with your feet shoulder-width apart and your hands lightly resting on the machine for support.
Engage your core and keep your back straight throughout the exercise.
With your right leg, kick back and up, extending it fully behind you while keeping it straight.
Slowly return your right leg to the starting position, maintaining control and without letting it touch the ground.
Repeat the movement with your left leg, kicking it back and up, and then returning it to the starting position.

Position yourself on the Glute kickback machine with your knees on the pad and your hands gripping the handles.
Keep your core engaged and maintain a neutral spine throughout the exercise.
Focus on squeezing your glutes as you extend your leg back, keeping your foot flexed.
Avoid using momentum or swinging your leg; instead, perform the movement in a controlled manner.
Pause briefly at the top of the movement, ensuring you feel the contraction in your glutes.
Slowly return your leg to the starting position and repeat for the desired number of reps before switching sides.