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
See it in motion
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
Kovo programs the machine kickbacks for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the barbell hip thrust
- How to do the cable kickbacks
- How to do the curtsy lunge
- How to do the barbell deadlift
- How to do the resistance band glute bridges
- How to do the machine hip abduction
Last reviewed April 2026.