Legs · Machine
Machine Kickbacks
How to do the machine kickbacks, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Position yourself on the kickback machine. Press the pedal back with one foot, squeezing your glutes, then return to start.
- 1Set up on the kickback machine with one foot on the pedal and press it back; you should feel your glute contracting powerfully
- 2Keep your torso still and your core engaged as you extend your leg behind you
- 3Hold for a moment at full extension before returning slowly to the start
Common mistakes
- Don't arch your lower back or rock your body forward and backward
- Avoid swinging your leg or using momentum to move the weight
- Don't let your knee turn outward; keep your leg aligned with your body
Muscles worked
The machine kickbacks mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
Machine Kickbacks strength standards
See how your machine kickbacks ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM12.5 lb
Silvere1RM27.5 lb
Golde1RM50 lb
Platinume1RM72.5 lb
Diamonde1RM87.5 lb
Champione1RM102.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the machine kickbacks for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed April 2026.